4 Person Team Workout 3 Rounds of 1 Minute Max Rep Efforts, With 1 Minute Rest Between Rounds. 9am Class Overhead Squats 95#/63# Burpees Power [...]

CFEC's "FRAN OPENING" Choose on of the following " Fran" workout formats. "Fran" 21-15-9 Thrusters  95#/63# Pull Ups "Double Fran" 21-15-9-21-15-9 Thrusters  95#/63# Pull Ups [...]

Level 1 In 3 minute rounds, get as many consecutive double unders, in 3 attempts per round, and max reps in deadlifts. 135#/95# Rest 2 [...]

" Double Helen" 1200m Run 63 KB Swings  53#/35# 36 Pull Ups 800m Run 42 KB Swings 24 Pull Ups 400m Run 21 KB Swings [...]

Back Squat 3,3,2,2,1,1 Then. 15 Back Squats 135#/95# 50 Sit Ups 1 Rope Climb 4 times. Post load and time. Coaching Tips:  Take 6 sets [...]

Press  5 X 3 GHD Sit Ups  3 X 15 Dead Hang Pull  3 X Max Reps Then. 500m Row ( 10 Burpees every 20 [...]

In 20 Minute Time Limit Find Max Load Of: 1 Power Clean/ Hang Squat Clean Then. Level 1 50 Double Unders 3 Rounds 5 Deadlifts  [...]

9am Class 5 Rounds AMRAP in 3 minutes 4 HSPU 6 Power Snatch 95#/63# 8 Overhead Lunges 1 Minute rest between rounds. Post total for [...]

5 Rounds 1 Minute Max Wall Ball Reps 20#/16# 1 Minute Max Row for Calories 2 minute rest between rounds. Post total Wall Ball and [...]

In honor of San Diego Police officer Chris Wilson, who was shot and killed in the line of duty October 27, 2010, this workout has [...]