• Saturday, 09.18.21
    Team Saturday!

    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

  • Saturday, 09.11.21

    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

  • Saturday, 09.04.21

    Labor Day Schedule: (Monday)

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

    ///

    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

  • Saturday, 08.28.21

    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

  • Saturday, 08.21.21
    Get outside and run this weekend!

    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

  • Saturday, 08.14.21

    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