12/17/2015

For beginning of class, go over the two main techniques for climbing a rope. As a test, attempt as many climbs or rope pulls as you can in one minute.

For the metcon, you need to complete 75 wall balls and 50 box jumps. You may partition these as you see fit (e.g. 5 sets of 15 wall balls and 10 box jumps or straight through 75 and 50 or any other combination) The catch is that every minute on the minute, you must do one clean and jerk. This may be a power clean and jerk or a squat clean and jerk a.k.a. anyhow from ground to shoulder to overhead.

Skill

rope climbs
test: ME climbs or pulls in 1 minute

Conditioning

For time:
75 wall balls, 20/14#
50 box jumps, 24/20″

EMOM 1 clean and jerk, 165/110#

POPULAR POSTS

The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!