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Strength: Bear Complex – 15 minutes work up to a max load for the bear complex Power Clean Front Squat Push Press Back Squat Behind the neck push press & return the bar to the ground Work: 3 rounds for max reps…

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Complete for time 21-15-9 Deadlift @ 40% of your 1RM Shoulder to overhead @ 50% of your Push Press (one bar load the weights to make the transition as smooth as possible) rest 8 minutes Complete for time 9-15-21 Deadlift…

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EOMOM 10 (20 minutes) Back Squat 3 reps @ 85%, perform 10 push-ups between sets (Ring push-ups for advanced challenge) Work: AMRAP 7 15 Unbroken Double Unders 15 Pull-ups

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Work: Row 5 x 3:00 or 750m @ 1k race pace, rest 5:00 between efforts (Complete whichever comes first, 3:00 or 750m) Strength: A. Dips – 5×5 B. Pull-ups – 5×5

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It's Clara's last WOD at CFB in 2015! Come throw down with her and wish her the best for her hiatus while she fights aliens out in Seattle. Work: "BRB" 500-400-300-200-100 m row 50-40-30-20-10 wall ball @ 20/14 5-4-3-2-1 muscle…

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1. Snatch Pull – 3×3 @ Snatch 1RM or 20-30# higher if technique is limiting factor of snatch and not strength 2. EMOM15 – 1 Snatch – warm up to 70% of your 1RM and begin the EMOM there Work: For…

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Skill/Warm-up: Old School CF warm-up x 3 rounds Samson Stretch x 30 sec each leg 10 Overhead squats (add weight each round) 10 Dips 10 Pull-ups 10 GHD sit-ups 10 Back extensions on the GHD Work specific warm-up: Front rack…

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Strength: EMOM 15 1 Clean and Jerk, ascend to as heavy as possible. Warm up to and begin the EMOM at 70% of your current 1RM Strength: Deadlift – 5×3 @ 90% of 3RM established on 12/1 Work: 3 rounds…

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Due to inclement weather, we will be CLOSED after 10 a.m. on Monday, February 8. All classes and personal training sessions have been cancelled. Please stay tuned for announcements regarding the morning of Tuesday, February 9. All afternoon classes are still scheduled for the 9th.