FullSizeRender 11Coach Kyle's last WOD was today..... going to miss this guy (even though he made us do 4 counts on all of our tabata core warm up), his energy, his cues and general awesomeness he brought each and every class.  Thanks Kyle- you'll always be a part of our CF UP Family! Today we exploited the crap out of our rowing muscles and phosphogen and glycolytic energy systems.  Tomorrow, we get into some high skill movement with Clean and Jerks.  Don't miss it.

Workout of the Day


A: In 20 min: Power clean & push jerk 3-2-1

B: AMRAP 5 c&j 165/110#