Category Archives: CF Girls

0844:

WU: Hello Bobby WOD: Make up Friday or: Cindy: 20 minute Amrap 5 pull ups 10 push ups 15 squats or you can just go open gym time. Holiday Schedule:  December 22 and 23 regular schedule – Teen class 10am (kat)  December 24 – 6, 8, 9am Teen class – 10am (kat)  Dec. 25 –… Read More »

0798: Nancy

The  Dann Family getting in a Wod or two while traveling to Israel. Does this help answer the questions discussed on Saturday morning? If you can’t find a box? Create one!  WU: shoulder and super scapular mobility. Then take 10 minutes to work up to Overhead working wt. WOD: Nancy 5RFT 400 m run 15… Read More »

0744: Nasty Girls

WU: 10 MINUTES TO PREP STRENGTH: PRESS 1-3 MAX EFFORT (Log!) WOD: Nasty girls 3 rounds for time of:
 • 50 Squats
 • 7 Muscle-ups
(mod – 21 ring dips, 21 pull ups • 10 Hang power clean cleans 135/F95/SM115/SF75 GA: 3RFT 30 Squats, 3 sets 3 dips, 3 pull ups, 10 hang power clean