Kendrick Farris


Kendrick Farris Drills



-work up to ~80%

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CF Reloaded (12:10)

14 min AMRAP

20 Box Overs

30 KB Swings

20 OH Plate Lunges

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Bill and Toni

Core WOD

24 mins

Row 400m

200ft Suitcase carry

15 Wall Balls

12 Banded Glute Bridges

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CF Reloaded (12:10)

-Core WOD from above



Strength – Cycling

Clean and Jerks 5-5-5-5-5

WOD – Intervals

3 x 2 on 2 off

8 Power Cleans

12 Plate Snatches

-max Burpee Bar Hop w/ remaining time

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CF Reloaded (12:10)

– 4 rounds of the interval above

Box Brief:  Tuesday is the last day to order your new CFL hoodie.  Check it out!



Cory and Adam

WOD – 12 min ARMAP

9 Thrusters

7 Strict Pullups

40 Double Unders

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CF Reloaded (12:10)

-AMRAP from above

Box Brief:    Congrats to our Real Food Challenge winners!  1st Place – Tina H     2nd Place(tie) – Toni L and Cris G       3rd Place – Lela C     See Adam or Shay to collect your cash winnings.

Tuesday is the last day to pre-order you CFL hoodie.  Check out the options at the front desk.

The 2018 CrossFit Open starts this week.  On Friday all regular classes will test the first workout unofficially.  Friday Night Lights for all official workouts will begin at 7pm.   Spectators are welcome.




Team WOD – 21 min Waterfall

5 Burpee Box Overs

15 KB Swings

50ft Bear Crawl

Row 200m

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Strength – Clusters

Back Squat 3 x 3.3.3

Partner Build WOD – 12 mins

10 DB Thrusters

10 KB RDL’s

10 DB Box Step Ups

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Mike and Pat

WOD – Intervals

3 x 5 on 5 off

5 Power Cleans

7 Toes to Bar

5 Box Jumps

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CF Reloaded (12:10)

-Interval WOD from above



Partner Core WOD

Block 1 – 12 mins

Partner A – Row for cals

Partner B – 2 Rounds  of 7 Ball Slams / 7 Ball Squats

-rest 2 mins

Block 2 – 12 mins

Partner A – 15 Lat Pull Downs + 5 Burpees

Partner B – KB Static Hold

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CF Reloaded (12:10)

-Partner Core WOD from above

Box Brief:  Today is day 30 of the food challenge.  Congratulations to all of the participants.  Have a treat tomorrow but remember continue to 1. eat real food 2. not too much 3. mostly veggies 4. sleep 7+ hours per night.



Strength – Cycling

Clean and Jerks 4-4-4-4-4




Push Jerks

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CF Reloaded (12:10)

Row 500m

then 4 Rounds

10 Push Jerks

10 Pullups

10 Box Overs

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Box Brief:  Friday Night Lights starts next week at 7pm.  We will be competing in the CrossFit Open every Friday for five weeks.  Sign up now at




80 Double Unders

60 Plate Snatches

40 Step Back Lunges

20 Burpees

10 Pistols

20 Burpees

40 KB Swings

60 Wall Balls

80 Double Unders

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CF Reloaded (12:10)

-Chipper WOD from above

Box Brief:  Tuesday is the final day of the 30 Day Nutrition Challenge!  Finish strong and turn in your score sheets by the end of the week.


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