Clean & Jerk5 x 2 Power clean & Jerk @ 90%CFO Class: StrengthToday we are faced with three seperate maxes, completing a true powerlifting total. This will test our ability in raw strength and power. [...]

Active Recovery Day: Come in and do a long warm-up then join our Thursday stretching or Yoga. Go for a swim, bike, run, row, long hike. On YouTube search: Mobility WOD, ROM wod, have an [...]

Gymnastics5 attempts at a max distance handstand walk*If you're max distance is longer than 50ft add obstaclesCFO Class: MetCon"Triplet Test"AMRAP 15mins5 Ring muscle ups10 Hang power cleans 155/105lbs15/12 BikeA MetCon put together specifically for this [...]

Weightlifting4 x 2 Push press @ AHAPCFO Class: Snatch1RM SnatchThree attemptsThis will be the focal point of today, establishing our 1RM. Athletes should remember that the technique work is behind us, we want to establish [...]

CFO Class: MetCon"Foundations 1"500m Row40 Front squats 135/96 lbs30 GHD sit-ups20 Handstand push-ups10 Bar muscle upsFoundatons 1 is the first workout we give in the foundations program and it's what we are kicking off our [...]

Strength3 x 15 Close grip bench pressThe bar shouldn't stop moving and shouldn't slow down. Let that dictate the load we choose for this.CFO Class: MetConFor time:50 Push-ups30 Cal Row150 Double unders30 Burpees50 Toes to [...]