Benchmark WOD 3
“Fight Gone Bad”
Complete 3 rounds for total points of:
Wall Ball (M: 20 lbs @ 10′, W: 14 lbs @ 9′)
Sumo Deadlift High-Pull (M: 75 lbs, W: 55 lbs)
Box Jump (M: 30″, W: 24″)
Push-Press (M: 75 lbs, W: 55 lbs)
Row (Calories)

*Rest 1 minute per station.
*Clock does not stop for 3 rounds. 1 point per rep or calorie.

“Paul Pena”
Complete 7 rounds, each for time of:
100 Meter run
19 Kettlebell swings (M: 32 kgs, W: 24 kgs)
10 Burpee box jumps (M: 24′, W: 20″)
*Rest 3 minutes

Posted on CF Main Site on 19 January 2017

Free Community Workout

Join us this Saturday, January 28th, 2017, for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver. Receive 50% OFF Group Fundamentals if you sign up that day!

Current CFIV members can utilize this class for an extra workout each week!