Deadlift 15 Min to Find 1 Rep Max Then 15 Min Death By Deadlift and Burpee (275#/185#) Perform 1 Deadlift and 1 burpee the first min Perform 2 Dealifts and 2 burpees the second min etc… etc… When you fail to complete the round, start back at 1 until 15 min are up. Strength Class...Read More
12 Min EMOM: Even Minutes: Hang Squat Clean + High Hang Squat Clean + Jerk, Heavy Odd Minutes: Start with 10 DU and increase by 10 each odd minute (as long as you make the previous rep scheme) Then… 3 Rounds: 800m Run 30 C2B Pullups 15 Push Jerks, 135/95 We will be at...Read More
15 minutes 3 RM Touch and Go Snatch (any way) Then…. With a 10 Minute Cap: 3 Rounds 200m Run 10 Snatches (any way) 115/85 Then…. AMRAP 7 Minutes 100m Run 10 Slapping Pushups 20 Jumping Squats 45lbs for everyone Don’t forget, CFWC’s 4 year anniversary party is this Saturday, August 3rd!! We will...Read More
9 am-Yoga- No lifting or working out during this class! 10 am- Oly lifting 11am- Endurance OHS 3-3-3-3-3 Kind of Naughty Nancy 4 Rounds 800m Run 25 OHS 95/65 Liam! Read More
8am: Beginners 9am: Experienced 10am: Open Gym ————————– 7 Min EMOM: 3 Hang Squat Clean + 1 Jerk, heavy Then… 15 min AMRAP Hang Clean Cindy 5 Pullups 10 Pushups 15 Squats *add 1 hang power clean to the end of every round, 135 We will be watching the games and having fun with some...Read More
Turkish Getup: Establish 1RM in 12 minutes Then… With A Partner, complete the following task: 21 Turkish Get-ups, R Arm (53/35) 21 Turkish Getups, L Arm 200m Firemans carry 42 Pistols, R Leg 42 Pistols, L Leg 200m Firemans carry 63 KB OHS, R Arm 63 KB OHS, L Arm 200m Firemans carry Next...Read More
Deadlift 3-3-3 Then……. 9-7-5 Deadlift 275/185 Ring Muscle Up Then….. EMOM 5 Minutes 100m Sprint Below: CFWC representing at the Test Your Metal CompetitionRead More
EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20 Below: Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff! We are very excited to have Kim on the CFWC...Read More
10 Minutes to work up to a 1RM Power Snatch Then….. 10 Minutes to get as high up the ladder as you can: Moving up in increments of 3 (3,6,9,12,15……) Wall Climbs Power Snatches 115/85 Then….. AMRAP 10Minutes 200m Run 20 Sit ups 10 Hand Release burpees over the bar ...Read More