Tall Snatch 2×5 Snatch 1-1-1 (Heavy Singles) Then……. 1000m Row 30 Power Snatches 135/95 15 Ring Muscle Ups Happy birthday to LAAAAAAFFFFRRRRRAAANNNCCCEEE!  Read More

Great turnout for the Elizabeth Ciunci Butterfly Run! Back squat: week 2 3×3@80% 3×3@85% 3×3@90% For time 10 rounds of 5 pull-ups 10 push-ups 15 air squatsRead More

Reminder:  There will be no classes on Easter Sunday.  We will have Open Gym from 9am-11amRead More

Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight*   Don’t Forget:  The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9 am.Read More

Tall Clean: 2 x 5 Hang Clean: 2-2-2 Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes: 50 Push-ups (partner holds straight arm plank) 30 Front Squats, 155/103 50 Pull-up, (partner hangs from bar) CFWC Snatches & Jerks will be competing at Regionals May 15-17 in Atlanta. Go Snatches & Jerks!Read More

Test – 1RM Over Head Squat Then: 12 Min AMRAP: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to comments and ZEN.Read More

Weekend 1: May 15-17, 2015 – CFWC Snatches & Jerks Atlantic Regional | Mid Atlantic and South East | Georgia World Congress Center – Atlanta, GeorgiaRead More

1a. Clean Grip RDL: 3 x 3 1b. Strict HSPU: 3 x M.E. Then… 2 Rounds: 20 min cap 30 Power Cleans, 135/93 15 Shoulder 2 OH, 135/93 30 Box Jump overs, 24/20   Happy Birthday Sean!  Read More

2×5 Tall Snatch (barbell to very light) 2-2-2 Hang Snatch above knee Then…… 4 Rounds 5 Bar Muscle Ups 5 Hang Snatch (any way) 115/83   Cara Heads-Slaughter 2000 Olympian Tall Snatch    Read More

Back Squat Week 1 3×5 @ 75% 3×5 @ 80% 3×5 @85% 15.6 1 min max burpee over bar Rest 1 min 1 min burpee to 6 in. target Rest 1 min 1 min burpee box jump Rest 1 min 1 min max burpees Congratulations to everyone who did the open with us. You made...Read More