your results...

There will be no 11am cf lite classes the month of December, I will resume them in January if the numbers permit. THX

Weighted good morning, heavy 3 ‘Fight Gone Bad’ 3 rounds of 1 min @ each station Wall balls Sumo Dead Lift High Pull Box Jumps Push Press Row for calories Rest

There has been a serious lack of respect for the sign-up system here for mornings. If you are unsure of whether or not you’ll be able to make it, please do not sign up. We rarely fill the 6AM class but it often appears full for people trying to sign

Deadlift vs. bands 10×2 on 60s Use 50% of 1RM plus bands 10 minutes on the minute 3-5 Strict Pullups Max Reps KB swings

Clean and Jerk 2 Pulls heavy Rest 60s 1 Clean and jerk x 4 sets AMRAP in 15 minutes Dumbell complex: 1 Deadlift 1 Deadlift, 1 Hang clean 1 Deadlift, 1 Hang clean, 1 Front squat 1 Deadlift, 1 Hang clean, 1 Front squat, 1 Push press Each round must

Bench press against bands, 3 rep max 5 rounds 3 Muscle ups or 6 pull-ups 6 Thrusters 300m row

Front Sqauts 5X5 Wod 3 RDS 25 Air Squats 20 Abs 15 Burpees