AMRAP 12 MIN 2K Row Max Rope Climbs in Remaining Time AMRAP 12 MIN 80/60 Cal Bike Max Sandbag Step-overs in Remaining Time, 100/75 (Box Knee HT) AMRAP 12 MIN 1600m Ski 30 Floor Press, 135/83 *Max Bicep Curls remaining time, 45/33Read More
Heavy Complex: 1 Clean + 3 Front Squats Then…. Happy 32nd birthday to Rob Lavoie and 9th birthday to Dookie the Killer Chihuahua 4 Rounds 8 Muscle Ups 8 Cleans (Squat) 165/113 E2MOM 9 Burpees for Dookie (Start with burpees)Read More
Sumo Deadlifts (WK 4) Build to heavy 6 rep max (3 sec neg) Then, take 15-20lb off the bar and do 2 sets @ 6-10 reps (3 sec neg) Then…. For Time 50 Double Unders 10 Kb Swings, 70/53 9 HSPU 100 DU 20 KB Swings, 70/53 15 HSPU 150 DU 30 KB Swings 21...Read More
Olympic Lifting: Snatch: 75%/3, 80%/2 , 85%/1 78-83%/ 3, 85-88%/2, 90-93%/1 Power Clean EMOM 3’s until you miss, 2’s until to miss, Singles for rest of way Endurance AMRAP 32 Minutes 5 Wall Climbs or 15 Pushups 10 Chest to Bar Pullups 20 DB Snatch (Heavy) 30 Burpees 40 Sit Ups 50 Air Squats 400m...Read More
Classes at 8am and 10am-Please reserve a spot in Zenplanner 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to...Read More
Sumo Deadlift (WK 3) Build to heavy 6 (3 sec eccentric) Then, drop weight 15-20lb and do 1 max set of 8-12 (3 sec eccentric) For Time 10 Deadlifts, 275/173 3 Toes 2 Bar 8 Deadlifts 6 Toes 2 Bar 6 Deadlifts 9 Toes 2 Bar 4 Deadlifts 15 Toes 2 Bar 2 Deadlifts 21...Read More
