Bench Press: Establish a 1RM 10 min amrap 3 L-Sit Pull-up 6 wt pushup, 55/35 9 KBS, 70/53 3 Rounds For Quality Chin up + DB bicep curl Close grip pushup + Barbell skull crushers *beat reps from last weekRead More

Work to a heavy: 1 Snatch + 2 OHS “Step, Snatch, Spin” – AMRAP 16 10 DB Box Step-overs, 50/35 (24″/20″) 20 DB Snatches, 50/35 30 DURead More

Front Squat: 1RM “Broken Wings” – For Time 21 Thrusters, 95/63 9 RMU 15 Thrusters 7 RMU 9 Thrusters 5 RMURead More

Olympic LIfting -Hang Power Snatch: 5×2 -Hang Power Clean: 5×2 -Jerk Dip+ Drive: 5×3 -Power Jerk: 3×2 Endurance 3 Rounds 500m Row/Ski 20 DB Hang Snatch, 50/35 10 Burpees 2 Rounds 750m Row/Ski 30 DB Hang Snatch 15 Box Jumps 1 Round 1500m Row/Ski 60 DB Hang Snatch 30 Burpee Box JumpsRead More

Push Press: 3-3-3-3 Then…. “Pushing The Limits” – AMRAP 18 MIN 30 Box Jumps, 24″/20″ 15 C2B Pull-ups 30 Push Press, 95/63 15 Cal Ski/RowRead More

Wacky Wiser Partner Friday Work to a heavy: Hang Squat Clean + 2 Front Squats “Leftovers” – 18 MIN AMRAP – YGIG 5 DB Cleans (from floor), 50’s/35’s 5 Shuttle Runs (up and back = 1) 5 Burpees over DBRead More

THANKSGIVING Mash-up w/CFWC Coaches 400m Turkey Trot Stop #1: Hors d’oeuvres w/Samantha, Trey, J-cogs 60 Lunges 30 Push-ups 15 Cal Ski 400m Turkey Trot Stop #2: Apertif w/ Brantlee,Bardwell and Bayer 12 Muscle Ups 0r 15 Burpee Pull-ups 400m Turkey Trot Stop #3: Main Course W/Jimmy & Steve 3 Rounds 15 Deadlifts, 225/153 15 DB...Read More

1A.SA DB OH Press: Establish a 1 Rep Max 1B. Weighted Pull-up: Establish a 1 Rep Max “Walk This Way” – 10 Min AMRAP Wall Walk Ladder: 1-2-3-4-5……. 50’OH Walking Lunge, 50/35 (3 Rounds For Quality) Max Reps Chin-ups + Max Reps DB Bicep Curls Max Reps Close Grip Push-ups + Max Reps Barbell Skull...Read More

DeJaVu: “Echo Chamber” AFAP in 3 Min, AFAP in 6 Min, Finish. *Rest 2 min between each rd 5 snatches, 135/93 100 DU 4 Snatches 30 Wall Ball Shots, 20/14 3 Snatches 30 KB Swings, 70/53 2 Snatches 30 Burpees over bar 1 SnatchRead More

WK 4: Reverse Deficit Lunges: 12-16 *Increase weight or reps “Elizabeth on the Ropes” 21 Power Cleans, 135/93 21 Ring Dips 3 Rope Climbs 15 Power Cleans 15 Ring Dips 2 Rope Climbs 9 Power Cleans 9 Ring Dips 1 Rope ClimbRead More