Have your signed up for our Internal Team Throwdown coming to CFF Oct 23rd? A team event for everyone! Get a partner and get registered.

Team Saturday

A. For Time

-100/75 Cal Bike

Into:

5 rds

30 Chest-to-bar Pull-ups / pull-ups or variation

40 DB front squats 50/35’s

30 HSPU (Athlete Dependent) / 8 wall walks

Into:

-100/75 Cal Row

*38 min cap

Team “Never Forget”

Teams of 2

2001m Row (alt every 250m)

Then,

9 rds (each, alt 1:1 – 18 total)
11 Thrusters 75/53
11 pullups

then,

2001m Row (alt every 250)

*option : substitute wall balls for thrusters

Labor Day Schedule: (Monday)

7a, 8:15a and Open Gym 9:30-12p

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Team Saturday

A. AMRAP 15

150 double unders

1k / 800 row (alt every 250m/200m)

50 ghd sit-ups / abmat sit-ups

B. Max in cluster

3 tng clean + jerk

2 tng clean + jerk

1 clean and jerk

:10 count between cluster sets

Teams of 2

A. 5 rds

15 ghd sit-ups (each) *

350m row (each)

800m run (alt every 200m)

20 hang clean and jerks 135/93

*GHD sit-up modification = weighted sit-ups —> sit-ups

Teams of 2

*16 min

A. 12 RM tng power cleans . Max weight

^15 min

*3 max attempts at score

B. AMRAP 10

3/3, 6/6, 9/9 , 12/12 etc

Bbjo 24/20

Db front Squats 50/35’s

*1 Partner does 3/3, then next does. Then first patter 6/6 etc. climbing. AMRAP

C. 2400m relay

1:1 done in 400’s

Team Saturday

Teams of 2

Buy In:

100 deadlifts 185/123

Then,

5 rds

50 / 40 cal row

25 synchro row facing burpees over rower (synchro opposite sides, jump over facing)

50 wall balls 20/14 to 10/9’

*40 min cap