May 30, 2023
Memorial Day "Murph" Kinship-Style #1 Run 400m 10 Rounds: 5 pull ups/rows 10 push ups 15 air squats Run 400m #2 Run 400m 15 minute AMRAP:...
Happy Memorial Day!
No classes on Monday, May 29th for Memorial Day.
May 26, 2023
CF GAMES 2020 "Friendly Fran" 3 rounds: 21 thrusters 21 chest-to-bar pull-ups
May 23, 2023
For time: 10-20-30-40-50 Single arm dumbbell snatches 15-15-15-15-15 Burpee box jump overs
May 22, 2023
Accumulate 10 handstand attempts Then... 10 minute AMRAP: 5 ea. Single arm overhead walking lunge 10 Sit ups 15 Backwards single unders
May 19, 2023
For time: 21-15-9 Ground to overhead with medball Box jump Burpee
May 16, 2023
For time: 10 Cleans Run to 36th and back 8 Cleans Run to 36th and back 6 Cleans Run to 36th and back 4 Cleans Run to 36th and back 2...
May 15, 2023
Five 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds
May 12, 2023
5 sets: 5 Barbell press alternate with inverted ring rows x 10 Finish with: 20 calorie bike for time
May 9, 2023
15 minute AMRAP: 10 Ball ground to overhead 15 Sit ups Run to corner of 37th & P