As part of WARM-UP Each athlete will complete 50 Hollow Rock in any rep scheme. In Teams of 2 As Many Rounds As Possible 23 [...]

Halloween WoD 5 Rounds of: 200m Run 30M Zombie Crawl 20 BrainSlams 20/30 15 Get-ups (push-up) 10 Core Killers (GHD Sit-up) ATHLETES CAN STAGGER STARTS

Katrin Davidsdoittir (Winner of CF Games 2015) got 23 rounds on the "Bergeron Beep Test" The world record scores... Paul Tremblay, 27+15 Cheryl Nasso, 24+19 [...]

Skill Snatch Complex Every 90 Sec. For 14 Sets 2 High Hang Snatch (from hip pocket) Reset each rep. Start with empty bar add 10/5lbs [...]

MetCon For Time 3 Rounds 30 Box Jumps 20 T2B 10 C&J 155/105 5 Burpee to 6 inch target 2 Rope Climbs

THIS FRIDAY HALLOWOD Costume WoD - Bring It! Class Sessions 6a,7a, 12p, 530p.. Strength Back Squat Subtract 60lbs off your new 5RM Warm up and [...]

As Teams of 3: 0-14 Minutes  1 athlete will be at 100m Mark 1 athlete will be completing Max Box Jumps 1 athlete will sprint to the 100m [...]

Benchmark "Run ANNIE Run" Buy in : 800m Run 50-40-30-20-10 DuB's Sit-Up Cash out : 800m Run **BONUS: After WoD Complete 4 x 15 GHD [...]

For Time: Dirty 30  30 Cal. Row 30 WallBall Shots 20/14 30 T2B 30 Deadlifts 185/135 30 Burpee Box Jump 20/24 30 Deadlift 30 T2B [...]

Strength Back Squat Find 5 RM 8 x 40% 6 x 50% 5 x 65% 3 x 75% 3 x 85% 1 x 90% 5* [...]