From the main site at CF HQ

WOD: 12 minutes
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

CINDY

I'm keeping it light today for a few reasons. #1 You guys need to stretch out. #2 My mom had knee replacement and I'm going to visit her in the hospital afterwards.

WOD: 20 Minutes AMRAP of CINDY
-5 Pull ups
-10 Push ups
-15 Air squats

Chipper for Time in the Bubble:

60 Burpees
50 Dead Lifts
40 Sit-Ups
30 Double Unders
20 Ring Push Ups
10 Man Makers

Good Friday leg blast

Meet at the PT track start point

For time:
-150 Air Squats
-800m Run
-150 Air Squats
-800m Run

Good Morning Wednesday!

Decending Ladder 10,9,8....1
-Ring Dips
-Box Jumps

Ascending ladder 1,2,3...10
-Toes 2 Bar
-Weighted Lunges

Guess who is back this week????? Just show up and find out today. Here is a simple strength WOD to motivate us on a Monday...see you in the bubble at 1445hrs. Todays workout tunes will be brought to you by rock bands of the 90's.

WOD: 5 Rounds For Time
-Max reps bench press
-Max pull ups

14.5

I will allow you to scale this a bit.  We are going to have a few new folks with us today so welcome them as always and help them out as we move through this WOD.