Friday October 24th, 2014


Tomorrow, come out to support your fellow C3 Athletes who are participating at CrossFit Instincts Rock n’ WOD.  We have several teams and three individuals competing, all of whom would love your support!

The competition is at the Prairie Capitol Convention Center and starts at 8:30am and finishes up at 3:30pm.  C3 will have teams competing throughout the day.


Establish a 1RM Front Squat


Rock n’ WOD Event #1 – “Lucky 13″

13 minute AMRAP:

  • 13 Unbroken Thrusters (115#/73#)
  • 13 Burpees
  • 2 Rope Climbs (14′)/8 Strict Pull-ups

Post rounds + reps to comments.