Workout of the Day

If everyone could take a moment to complete this survey it would be very much appreciated.  We cannot move forward and create a great experience for our members if we don't have some feedback.  It is completely anonymous so give us the good and and bad.  Last years survey sparked a lot of great changes and we are hoping to do the same this year.  Thanks for taking the time. - NCF TEAM

CONDITIONING:

AMRAP 3:
24 Box Jump Overs (24/20) 
18/12 Calorie Row
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20) 
15/10 Calorie Row
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20) 
12/9 Calorie Row
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20) 
10/7 Calorie Row
Max Power Cleans (185/135)