CFC athletes‼️ Due to coach conflicts we will have no “Classes” tonight. But we will be holding “OPEN GYM” between 3pm-6pm for your convenience. Sorry in advance. Do the WOD or work on weak areas at Open Gym today💪🏼. Thank you 

Warm-up (No Measure)


PVC>cobra>push-up x 5

2 Rounds:

100m Run

10 Box Jumps

10 KB Swings

Metcon (Time)


Part 1 >

3 Rounds :

10 KB Swings (R/G)

10 Burpee Box Jumps

Run 400m

-Rest 2 min –
SCORE= TIME (deduct rests)

~Rest 5 MIN before PART 2~

Metcon (Calories)

Part 2>

3 Rounds :

30 yd db walking lunge 40/20 (in each hand)

2 min max assault bike /or Row

2 min rest
Score=Total Calories for all 3 rounds


Elevated Pigeon on Box

All over Rollout


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