3030 Erie Blvd E, Syracuse, NY 13224

OUR MISSION

At CFS we strive for improved fitness as demonstrated through increased work capacity in a constantly varied exercise landscape.

Professional Grade Fitness

Top Notch Coaching | Performance-Based Fitness | Supportive Community

today’s wod

WOD – 184.5 –

Durability 

Single Leg Good Morning + Behind the Neck Snatch Grip OH Press + Overhead Squat x 10 reps x 3 sets – dowels or empty barbells

Skill/Strength 

In 8 Minutes, work up to a heavy weight for the following complex

Power Snatch + Squat Snatch + Power Clean + Squat Clean

WOD

1 Round – 20 Min Time Cap

10 Power Snatch (95/65) Rx+ 135/95

20 Toes to Bar

15 Squat Snatch (95/65) Rx+ 135/95

20 Pull-Ups (Rx+ Chest to Bar)

20 Power Clean (95/65) Rx+ 135/95

20 Toes to Bar

25 Squat Clean (95/65) Rx+ 135/95

 

Find 1 weight that works best for this WOD.

 

Scores from Sunday

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