August 2014

10am: Olympic Lifting 11am: Endurance: For Time: 35 Thrusters, 75/55 35 Burpees 25 Thrusters 25 Burpees 15 Thrusters 15 Burpees *EMOM: 3 Strict Pullups Cashout:... Read More

Jerk: 3-3-3 Then… 15 Min AMRAP: 5 HSPU 10 Deadlifts, 135/95 15 Box Jumps, 24″/ 20″ 9:30 Bro-Down

Front Squat: 5-5-5 then… “Wacky Wiser Partner Friday” AMRAP 15 Minutes 200m Run 100 DU 50 Pull-ups 30 Pistols The Intern getting her 4th Degree... Read More

Power Clean 3-3-3 Then: Lizzie 12, 9, 6, 3 reps of: Power Cleans (185#/135#) Ring Dips Post loads and time to comments  

TEST: Find 1RM BACK SQUAT (20 MINUTES) Then… 30-20-10 Wall Ball Shots, 20/14 (10ft) Toes Through Rings Saturday Oct 18th here at CFWC! Save the... Read More

EMOM 7 1 Snatch 2 Hang Snatches Then…. 3 Rounds 7 Hang Snatches 155/105 (Power or Full) 7 Bar Muscle Ups 200m Run  

Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB... Read More

10am Olympic Lifting 11am: Endurance “Sunday Funday with BALLS” 20/14 Tempo Runs: 5 minutes -Every :20 seconds run 60 yds Then… 10 Minute AMRAP 200m... Read More

10am:  WOD (NO OPEN GYM) 11am  – 3pm: Party, Pig Roast, Fun.  (Side Dishes will be appreciated!) Team Trevor W/ A Twist & Pet Rock... Read More