Hero WOD: “GLEN” 30 Clean and jerks 135/95 1 mile run 10 rope climbs 1 mile run 100 burpees
3 minute AMRAP pull ups *buy in 30 power cleans 135/95 3 minute AMRAP double unders *buy in 20 kettle .....
We (all CFIL Members) will be running Zombie WOD WOD’s all day today during our regular scheduled classes. Make sure .....
Strength: Back squat 1×5 @ 80%, 1×3@ 90%, 1×2 @ 95%, 1×2 @ 100% WOD: 4 rounds for time: 5 .....
Strength: 7×1 Power Clean and Push Jerk WOD: 21-15-9 Overhead squats 115/75 Toes to bar
Strength: Practice split jerk. Work towards technically perfect 1 rep max. WOD: 4 rounds for time: 7 press in split .....
The gym will be closed December 8th. This Saturday in Altamonte Springs, Florida will be our first CrossFit Competition as .....
TEAM Saturday!!! As a two person team complete the following: 1 power clean and jerk 155/105 2 ring dips 3 .....
Mobility Session!! -Then- Benchmark Friday!!! -KAREN- 150 Wall balls 20/14 to 10′
Strength: 5×3 High hang cleans with 1 split jerk WOD: 12 minutes as many rounds as possible: 8 clean high .....
Strength: Back squat 3×5 @ 75% 2×5 @ 80% WOD: 3 rounds for time: 20 overhead reverse walking lunges 115/75 .....
Strength: 7×1 Power Clean and 1 Push Jerk WOD: 4 rounds for time: 50 double unders 10 push jerks 115/75 .....
