WODs

Fri, Apr 3

Sat, Apr 4, 2026 at 9:00am Snatch Clinic - Ana Martin
CFG-QF38 Min EMOM - Weighted Strict Pull Ups - X2

CFG-QF3


(Time, Rx+, Rx2)
For Time:
Time Cap: 15 min

In Any Order:

80 x2 Dumbbell Hang Squat Cleans (35/20)
40 C2B Pull Ups

Rx+: 40 Bar Muscel Ups / DB(40/35)
Rx2: Pull Ups


1st10:20 RxJamie Fri, Apr 3, 2026
2nd14:07 RxLexi Fri, Apr 3, 2026
3rd8:38 Rx2Erica Fri, Apr 3, 2026
1st13:47 Rx+Justin C Fri, Apr 3, 2026
2nd14:26 Rx+Clayton S Fri, Apr 3, 2026
3rd9:16 RxAnthony Fri, Apr 3, 2026

McKenzie L14:50 Banded
Lexi14:07 Rx
Jarod W12:13 30#, RR
Gina Su10:40 Rx2
Tanner11:26 Rx
CamberDNF 84, 20#, Kips
Justin C13:47 Rx+
Jamie10:20 Rx
Brailey BDNF 100, RR, 15#
JuanitaDNF 100, RR, 10#
Erica8:38 Rx2
Mariely14:00 RR, banded
Jason w12:03 30#, muted squat
Rachel W11:17 10#, muted squat, RR
Jes10:20 Rx2
Danny13:17 Rx
Clayton S14:26 Rx+
Jesse M11:49 Rx
Chase S13:45 Rx
Stacie F12:32 Rx2
Hallie11:40 Rx2
Cody Wh10:59 Rx
Kat9:39 Bpu
Brian Ma7:36 Rr
Brendan KDNF Rx
Lezlee14:00 Rx2
Anthony9:16 Rx
Reid9:35 Rx
Shaine11:35 Rr 30#
Kelby13:50 Rx
Liz Gr12:55 Bpu
785-430-0154
Sunflower Strength & Conditioning
112 SW 4th St
Topeka, KS 66603 (view larger map)