A) Front Squats 5x10 @ 60% of 1RM B) 10 minute amrap: 5 pull-ups 7 push-ups 9 kettlebell swings (55/35)

Team A vs. Team B Team C vs. Team D Split athletes accordingly. While Team A/C  runs 800 meter Sand Bag 60/30   -    Team B/D do [...]

A) Strict Press: 5x3 (approx. 75% of 1 RM) B) For Time "San Fransisco Crippler" 30 Backsquats 225/155 1 mile Run

A.) Muscle Up Transitions B.) 500m Row x3 (rest 3 minutes in between) *Stagger athletes accordingly. i.e: some may have to start with row, some [...]

Obstacle Course AMRAP 20 mins Broad Jumps (50m,Run Back) Ladder Drill 2 Rope Climbs Box Jump Drill (12",16",20",24",28") Handstand Walk (Length of Gym) scale this [...]

A) Deadlift 10x10 (55%-65% of 1 RM) B) 2 min AMRAP: DUBS Rest 1 minute 4 min AMRAP: 10 Lateral Burpees (over barbell -Example: jump, [...]

A) Snatch technique 3x3 Snatch High Pull (100%+ of 1RM) 5x3 Power Snatch (75-80% of 1RM) (Encourage Hook Grip) B) For Time "Fran's Sister" 15-12-9 [...]

Team workouts are a great way to engage in a little friendly competition. And just like with our standard CF workouts, they offer plenty of [...]

A) Backsquat 10x10 (all reps 55%-65% of 1RM) B) 4 RFT: 50 DUBS 12 K2E 200m Run I will be ordering Wrist Wraps today, please [...]