• Saturday, 11.09.19 T

    Team

    A. 3 deadlifts + 2 hang power cleans + 1 TnG power clean ; max in 13 min

    Rest 2-3

    B. Alt rds 1:1 amrap 10

    10/8 cal bike

    8 box jump overs

    6 t2b

    4 burpee box jump over

    Rest 2-3

    C. Afap

    75 pushups

    75 barbell rows 95/63

    50 synchro abmat sit-ups (passing WB back forth)

    500′ walking lunge (25′ sections)

    *10 min cap unless room to finish after

  • Saturday, 11.02.19 T

    ´┐╝team Saturday

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    A. 8 min max cal bike

    Rest 3

    B. 8 min max cal rower

    Rest 3 min

    C. Amrap 6 – alt rds 1:1

    6 t2b / #’d sit-ups

    6 burpees onto plate

    Rest 2

    D. Afap.

    75 kB swings 70/53

    50 pull-ups

    50 kb swings

    25 c2b pull-ups

  • Saturday, 10.26.19 T

    Caption contest . . .

    Best caption on IG wins new CFF T Shirt coming out.

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    Team:

    A. 0-10 min clock

    5 min max cal bike

    Then amrap 5 of,

    10 strict pull-ups

    20 burpees onto plate

    Rest

    B. Amrap 10 – alt 1:1

    6 dB box step overs (alt legs) 50/35’s

    6 t2b / 6 sit-ups

    6 alt renegade rows ^

    Rest

    C. Afap

    100 wall balls (partner hangs on rig)

    200 DU (partner holds plank)

  • Saturday, 10.19.19 T

    Team Saturday:

    A, 11 min clock

    100/80 cal bike

    Remaining time max power cleans

    *6 min cap for calories

    Rest clean up recover

    B. Afap

    1500m row (alt every 250m)

    1600m run (alt every 200m)

    100 plate ground to overhead 45/25

    100 plate oh lunge alt legs

    50 pushups

    50 pull-ups

  • Saturday, 101219 T

    Team Saturday

    A. High hang SqT clean – 3RM

    B. 0-10 min – amrap

    30 cal bike

    30 weighted sit-ups 20/14 wall (not synchro)

    30 pull-ups

    Rest 2-3 min

    C. Afap

    5 rds

    15 front squats 155/103

    12 hang power cleans

    9 s to Oh

  • Saturday, 10.05.19

    The Open is coming!

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    Team Saturday

    A. Amrap 9 – alt rd 1:1

    200m run

    20 abmat sit-ups

    Rest 2-3

    B. AMRAP 18

    50/40 cal bike

    40 kb swings 70/53

    30 hspu

    20 strict pull-ups

    **modify accordingly