WOD 12/10/17
9am – Open Gym NO OLYMPIC LIFTING CLASS 11am: Enduro Complete in any order: Part A: 100 Wall Ball Shots, 20/14 50 DU 75 Med... Read More
WOD 12/9/17
Front Squat 3-3-3 Then 12 Min AMRAP of: 10 Thrusters 65/43 10 Burpee Pullups Post Loads and Times to ZEN and... Read More
WOD 12/8/17
WWPF For Time 10-20-30-40 Row for Cal (Partner holds front rack) Hang Power Clean, 135/93 50 Planking Burpees 40-30-20-10 Row For Cal (Partner holds... Read More
WOD 12/7/17
Deadlift 2-2-2 Then Open WOD 11.2 or something 15 Min Amrap of: 9 Deadlifts (155/103) 12 Hand Release Pushups 15... Read More
WOD 12/6/17
Bench Press: 1-1-1 Strict Weighted Pull-up: 1-1-1 Then… 3 Rounds 10 Front Squats, 95/63 30 Double Unders 10 Russian Twist, 20/14 —–Rest... Read More
WOD 12/5/17
EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 3 Rounds 10 Bar Muscle Ups 10 Power Snatches 135/93 CFWC’s Annual New Year Novice... Read More
WOD 12/4/17
Back Squat: 10 rep max then 2 sets at 90% MONDAY-AMRAP-A-PALOZA 3 min AMRAP 3 DB Burpees 50’s/35’s 3 Hurdle Jumps 20/24″ ... Read More
Endurance WOD 12/3/17
Open Gym 9-12 Olympic Lift Class 10am Endurance WOD 11am 4x 400m Run 4x400m Row 4x 12 Cal Assault Bike Rest as needed between each
WOD 12/2/17
Tabata back squats, 95/63 lb. Rest 1 minute Tabata L-sit (on rings) Rest 1 minute Tabata Strict Pull-ups Rest 1 minute Tabata Shoulder Taps Rest... Read More
WOD 12/1/17
WWPF 8 Min AMRAP 7 Synchronized OHS, 115/73 7 Synchronized Burpees over bar 2 Min Rest 8 Min AMRAP 2 Alt Rope... Read More