by Kelly Atkinson | Feb 15, 2022 | WOD
Partner workout 8 rounds for time, alternating movements with your partner e.g p1 does 15 kbs, p2 then does (15 burpees, p1 does 15 cals, p2 kbs… ) 15 KBS (24/16) 15 Burpees 15/12 Calories Now you’ll split the reps with your partner ...
by Kelly Atkinson | Feb 15, 2022 | WOD
A. 3 sets: (use these as warm up sets, you may build with the BOR but start light and move well) 8 barbell bent over rows 8 V sit ups 8 negative press ups (3-4 second negative) B. 15 minutes gymnastic work HSPU – Work and master your kipping,...
by Kelly Atkinson | Feb 13, 2022 | WOD
This week we have skill work so you’ll spend a little time being coached through a gymnastic movement in preparation for the open. Monday: DeadliftsTuesday: SkillWednesday: Pure FitnessThursday: SquatsFriday: Open prep
by Kelly Atkinson | Feb 13, 2022 | WOD
Here we go.. back to blogging! Within a few days the CFC password will be back in tact, until then get use to the new website and how to navigate! WU AMRAP 6 1 walk out 10 banded good mornings 10s power clean pos pause 10 DB power cleans ...