A) 30-20-10 Pull up ALT Pistol INT / 55+ RX SAME BEGINNER 3 ROUNDS 15 Ring Rows 30-20-10 Air Squats B) Accumulate 10 minutes in the bottom of a squat
2019 07 08
"Paul" 5 Rounds 50 double unders 35 Knees 2 Elbow 100' DBL KB or DB OH walk (tough) INT / 55+ RX SAME BEGINNER 3 ROUNDS 50 single unders 35 sit ups 100' OH walk (light)
2019 07 07
FOR TIME Run 1 mile 100 KB Swings (53#/35#) 200 Air Squats 100 push ups Run 1 Mile INT / 55+ RX 35# / 26# BEGINNER RUN 1 MILE 50 KB SWINGS (LIGHT) 50 AIR SQUATS 50 PUSH UPS RUN 400M
2019 07 05
2019 07 04
We are closed today for the 4th of July. But don't worry we've got you covered for either a quick at home workout or if you're feeling spunky, a healthy (this means tough) track workout :) AT HOME WOD EMOM 20 MIN ODD: 10 to 20 ALT Jumping lunges *looking…
2019 07 03
"JT" 21-15-9 HSPU Ring Dip Push up B) Accumulate 2 min in a suppinated grip hang INT / 55+ RX 15-12-9 HSPU (5" RISER) BEGINNER 30 Sec HS hold each round *or pike on box hs hold Box Dips, Bench Dips, or feet assisted ring dips Knee push ups, or…
2019 07 01
This is a breakdown of the next four months of programming for CRCF. This is by no means an in depth look, but more meant to be a quick overview of the where we are going and the bigger picture of why we are doing what we are doing. If…
2019 07 01
5 ROUNDS EACH Teams of 2 10 DB Box Step overs (55#/35#) [24"/20"] *Partner holds plank INT / 55+ RX 35#/25# [20"} BEGINNER No DB
2019 06 30
TEAMS OF 2 100m HS Walk relay [10m at a time - 50 m each] 60 ALT Pistols [30 each] 60 Box Jump overs (24"/20") [30 each] 60 HSPU's [30 each] INT / 55+ RX 50 M Relay [5 m at a time - 25 m each] *no longer than…
2019 06 27
AMRAP 12 MIN 21 Deadlifts (135#/95) 50 double unders 18 Hang power cleans 50 double unders 15 hang squat cleans 50 double unders 12 front squats 50 double unders 9 thrusters 50 double unders 6 Push jerks 50 double unders 3 Squat clean thrusters INT / 55+ RX 95#/65# 30…
2019 06 26