Come in and continue to work on your O lifts.
15 rounds of Power Snatch followed by 5 overhead squats. Go up in weight each round.

Day 18 of the Pistol Challenge.

It's CFLC's 1 year Anniversary! The fate of the World (or the Box. But, really, what's the difference?) is in your hands as the Good battle it out with the Evil. Bwaahahaha! Choose sides carefully and come in costume. All classes will be canceled on the 29th in preparation for this EPIC throwdown. The WOD start at 6:30pm and the party continues afterwards with food, drinks and fun!! Bring the family and a dish to share. Let the trash talking begin!

WOD

5 rounds
15 DB/KB Thrusters, 45lb
9 Burpee Pullups

Post your time to comments.

PISTOL SQUAT CHALLENGE DAY17

Happy Friday everybody! There is a saying in Powerlifting competition, " the meet doesn't start til the bar hits the floor". I guess it's time for the meet to start cuz the bar hits the floor TODAY!!!

Deadlift
3-2-2-2-1-1-1-1-1

Gotta feeling some PR's are gonna happen today
Day 14 of the Pistol Challenge

Congratulations to Larry Moss, John "Willie" Fontenot and Lacie Savoie for getting on the Leader Board with PRs in 5k Row(Larry and Lacie) and 100 Burpees for time (Willie). Awesome job!!!

WOD

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

PISTOL SQUAT CHALLENGE DAY 13

In Fight Gone Bad style:

5 rounds (yep it's a championship fight) one minute each exercise
Kettlebell swing 24 kg/16kg 2 hand American swing
Weighted box stepups 10-35lb dumbbells
Power Clean 135#-95#
Push Jerk 95#-65# (split jerk is optional)
Single Unders