• Sunday, 02.12.23 and beyond

    This page is no longer being used for CFF programming.

    Members, please see the FB group and QR Code at gym in order to enter into the WODUP app for CrossFit Free Programming

  • Saturday, 02.11.23

    Team Saturday

    A. Climb to 1RM clean in 16 min

    B. Amrap 14

    10 wall walks

    10 synchro deadlifts 205/133

    1k c2 bike (break up however)

  • Friday, 02.10.23

    Overhead option:

    1. Split Jerk Wave 3.2.1.3.2.1.3.2.1

    2. Barbell Strict Press : 4-6 reps x 5-6 working sets

    3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1

    //

    Conditioning:

    “Jackie”

    1k row

    50 thrusters 45/33

    30 pull-ups

  • Thursday, 02.09.23

    Team Thursday

    A. Amrap 11 – alt 1:1

    200m row

    6 db burpee DL’s 50/35’s

    8 db renegade rows ^

    10 wall balls

    Rest 3 min

    B. 8 min max cal c2 bike

    **swap whenever

    Rest 1 min

    C. 2 min max synchro burpees

  • Wed, 02.08.23

    Strength / WL Option:

    A. Back Squat

    Heavy 5 rep

    Heavy 3 rep

    Heavy singles

    **failure, not a target

    **20 min on clock

    A. Barbell Complex

    Hang Squat Clean + jerk
    Hang squat clean + front squat + jerk
    Hang squat clean + front squat + 2 Jerks
    **climb to max in <20 min

    B. Amrap 10

    6 shuttle runs

    10 db box step ups 50-35’s to 24/20”

    14 alt hang db snatch

  • Tuesday, 02.07.23

    A. Skill Work: HS Balancing

    B. AMRAP 20

    50 single unders

    10 t2b

    15 /12 cal c2 bike

    15 pushups