Happy Bday to Coach Sue yesterday!

Happy 50th Bday to Coach Sue!!!


“CF Team Series WOD #5” AMRAP 10

3 x Synchronized Burpee Box Jump Overs

3 x Synchronized Deadlifts

6 x Sync Burpee Box Jump Overs

6 x Sync Deadlifts

Keep adding 3 reps to the movements until time expires

*Rx: 24″/20″ & 225/155

*Scaled: 20″ w/ Step Ups allowed & 155/105


“CF Team Series WOD #6” For Time (Cap 30:00)

21 x Sync DB Snatches

21 x Sync Bar Muscle Ups

15 x Sync DB Snatches

15 x Sync Bar Muscle Ups

9 x Sync DB Snatches

9 x Sync Bar Muscle Ups

*Rx: 50/35

*Scaled: 35/25 & Kipping Pull Ups (*Other scaling options available)