Sumo Deadlift 7x1 (90%) Then 25 weighted box jumps NFT Open Notes:  Red team dominates another week with first place finishes on both the men's and women's sides!  Green and Blue are in a race…

Complete 8 rounds for time of: 15 KB high pull (53/35#) 25 yds bear crawls 5 strict pull ups Schedule Notes:  The CFE WOD this week will be on Thursday at 9:30 am instead of 4:30 pm.  The…

EMOM for 14 minutes of: Odd minutes: 3 clean pulls (90% 1RM power clean) 10 double unders Even minutes: 6 box jumps (30/24") 10 T2B WOD Notes:  Compare to CFFB on 160318. Community Notes:  Happy…

Shoulder Press 5x5 (75%) Then 3x10R/10L KB snatches (go for speed, not weight) Community Notes:  Happy Real Birthday Sabol (sorry we were a day early)!!

Come in today between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: "Open 16.3" - AMRAP in 7 minutes of 10 snatches (75/55#), 3 bar muscle…

Box Squats 6x3 (85%) Then Goblet squats 5x10 AHAP WOD Notes:  This is a day to put in some heavy work!  Warm your way up to a heavy box squat weight and stay there for…

With a 12 minute clock complete: Death by hang power cleans (155/105#, NTE 75% 1RM) Rest 5 minutes, then With a 12 minute clock complete: Death by 5 reps of double unders WOD Notes: The "death…

Complete 5 rounds for time of: 5 HSPU 10 front squats (115/75#) 15 box jumps (24/20") WOD Notes:  All 3 of these movements are likely to show up in the open in the next two…

Tabata: Farmer Carry (106/70#) Medball cleans (40/30#) Russian twists (45/25#) Weighted box step ups (40/25 sandbag to 24/20") WOD Notes:  Tabata is an interval based workout that consists of 8 consecutive rounds of 20 seconds…