For time:

21 DB hang split cleans (20/10)
21 Pull ups
50 Box Jumps

15 DB hang split cleans (20/10)
15 Pull ups
50 Box Jumps

9 DB hang split cleans (20/10)
9 Pull ups
50 Box Jumps

Post time and comments

Lost of kip­ping today

There is a 5:00pm and  6:00pm ses­sion today, Wednes­day and Friday.

Rest day @ CFT

I will be at the box today around 12:00 paint­ing, if any­one would like to join me.

If you dont feel like this after a WOD, did you train hard enough?

Just a reminder that the 6:00pm ses­sions start this week and are run­ning Mon­day Wednes­day and Friday.

Skills @ 0800

Hand­stands and HSPU

Olympic lift­ing @ 0930

3x3
Hg Sn — 80%
Hg Cln –80%
Jerk — 80%

Miss­ing

Con­grat­u­la­tion to the fun­da­men­tals group who just fin­ished and I hope to see you at the ses­sions from here on.…. Whats your FRAN time?

Don’t worry if you had a bad day lift­ing today guys, some times you have days like this.

“Take arrows in your fore­head but never your back” — Samu­rai Maxim

Olympic Lift­ing
Snatch — 3x3 80%
Clean & Jerk — 3x3 80%
Front Squat– 3x3 80%

Post loads and comments

Last ses­sion for the fun­da­men­tals today

“Nate”
As many rounds as pos­si­ble in 20 min­utes:
2 Mus­cle ups or pro­gres­sion
4 HSPU or band assisted
8 KB Swings 2 pood

Post rounds to comments.

Hero WOD

Chief Petty Offi­cer Nate Hardy was killed Sun­day Feb­ru­ary 4th dur­ing com­bat oper­a­tions in Iraq. Nate is sur­vived by his wife, Mindi, and his infant son Parker.

CF Ter­rto­ri­ans please at the box a lit­tle bit ear­lier today if you have never been shown how to use bands for Hand­stand push ups!

Fun­da­men­tals 2 begins today press, push press and the jerks.

House keep­ing: Can I get every­one to have their card stamped at the start of the ses­sion instead of the end, due to the fun­da­men­tals.