WOD 6/24/20
10 min EMOM 2 Snatch + 1 OHS Then… ”B-Day Cap” Cash In: 36 Burpees Then, in any order: 36 Muscle-ups 36 Snatches,... Read More
WOD 6/23/20, Fit4ALL 9am
RDL 5-5-5 Then…… The Pete Soup 10-9-8-7-6-5-4-3-2-1 Deadlift 165/103 Hang Power Clean Floor Press Happy 47th birthday to Pete C! Virtual WODs: 7am, 12 Noon,... Read More
WOD 6/22/20
10 Min EMOM 1 Clean + 1 Front Squat + Jerk (increase weight from last week) Then… For Time: 42 Alt Pistols 30... Read More
Endurance WOD 6/21/20
8 am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique with Amie 10:15 am- Endurance WOD with Amie In Any Order: AMRAP 12 Minutes 20... Read More
WOD 6/20/20
7:30 am and 9 am class, 9am virtual class Strict Press 5-5-5 Then….. 6 Rounds 20 Alt DB Hang Snatch 50/35 300m Run Virtual WOD... Read More
WOD 6/19/20
Clean: 2-2-2 Then… “Juneteenth” – CFWC Version 18 Minute AMRAP 65 DU 19 Burpee over bar 6 Squat Cleans, 185/123 Background: This tribute... Read More
WOD 6/18/20
In Any Order: EOMOM 10 Minutes Even Minutes: 7 Strict Pullups Odd Minutes: 7 Ring Dips AMRAP 10 Minutes 3 Ring or Bar Muscle Ups... Read More
WOD 6/17/20
10 min EMOM 3 Power Snatches Then…. 4 min AMRAP 400m Run Max DU’s in remaining time 2 min rest 4 min... Read More
WOD 6/16/20 + Fit4ALL 9am
a. RDL 3×5 b. Floor Press 3×8 Then…… 3 Rounds for Time 30/20 Cal Bike or Ski 30 Barbell Lunge 95/63 30 Pushups ————————————————————————– Virtual... Read More
WOD 6/15/20
Gym WOD (Noon starts today: M-W-F) 10 Min EMOM 1 Clean + 2 Front Squats + 1 Jerk then…. 15 Min Ladder Thrusters,... Read More