Front Squat: Work up to a heavy single Then…3×3 @ 90% THEN… Death By …. Thruster, 95//63 Burpee Over Bar *Complete 1 thruster and 1 burpee Min 1, 2 thrusters and 2 burpees Min 2, 3 Thrusters and 3 Burpees Min 3. Continue this pattern until you cannot complete the number of thrusters and burpees...Read More

The Hills Have Eyes Remix 5 Rounds 100m Weighted Hill Run and Back Down 53/35 20 Medicine Ball Cleans 20/14 20 KB Swings 53/35 400m RunRead More

10 Rounds (17 min CAP) – w/partner 10 Bench Press 10 Cal Row AND 10 Rounds (17 min Cap) – w/partner 1 Legless Rope Climb 100ft Gun WalkRead More

WWPF – Running Clock 50 Synchronized Wall Ball Shots, 20/14 200m Med Ball Run Relay, 20/14 40 Deadlifts, 225/153 (partner hangs) 200m Med Ball Run Relay 30 Synchronized Wall Ball Shots 200m Med Ball Run Relay 20 Deadlifts, 275/203 (partner hangs) 200m Med Ball Run Relay 10 Synchronized Wall Ball Shots 200m Med Ball Run...Read More

15 Minutes to a heavy snatch complex: 2 Snatch Pulls + 1 Hang Snatch Then…… Happy Birthday to Steve Parent!! For Time: 37 Burpees 37 Toes to Bar 37 Hang Snatch 115/83 37 Cal BikeRead More

Strict Press: 5 x 3 Then… “Sandbag Helen” 3 Rounds 400m Run 21 KB Swings, 70/53 12 Sandbag Over ShoulderRead More

15 Minutes to work up heavy in the complex: 1 Clean Pull + 1 Clean + 1 Jerk Then…… In Any Order 50 Cal Ski 40 Lateral Box Jumps 24/20 30 Power Cleans 155/103 20 Jerks 155/103 10 Ring Muscle UpsRead More

Front Squat (wk 3) Work to a heavy single at 90-95% then…2 x 5 @85-90% THEN… For Time 15-10-5 Strict HSPU DB Hang Squat Cleans 50s/35s Strict Pull-upsRead More

9am: Weightlifting Technique Class 10:15am: Endurance WOD Endurance-Juneteenth (CFWC Style) 45 minute cap 6 Rounds (numbers significant to 6/19/1865) 1 Rope Climb 18′ 9 Devil Press 18 Wall Balls 65 Double Unders 400m Run On June 19, 1865 Union Army General Gordon Granger’s reading of federal orders in the city of Galveston, Texas, proclaimed that all enslaved...Read More

Bench Press: 8-8-8 Then… For Time 50 OH Lunges, 45/25 400m Run 30 Pull-ups 40 Alt Pistols 400m Run 20 C2B Pull-ups 30 Step-overs, 70/53 400m Run 10 BMURead More