8/3/2018

Get in and get moving quickly on your 3 sets of back squats. Build to a moderate / heavy load with good form. We’ll take a few minutes to dial in muscle up technique and prep for Power Snatches.

For the Met-con the format moves up by 2’s on each movement with double unders staying constant at 20 per round.

Back Squat

3,3,3

In 15 Minutes complete 3 heavy Sets of 3 reps increasing weights as needed

AMRAP in 10 Minutes

2 Power Snatches (135/95)
2 Ring Muscle Ups
20 Double Unders
4 Power Snatches
4 Ring Muscle Ups
20 Double Unders

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!