Yoga with Brantlee has moved to 4:30pm 9am- Weightlifting Technique 10:15 am- Endurance WOD Endurance: In 35 Minutes, get through as many as you can (or want to) in any order: Run 2 Miles or Row 4000m or Ski 3200m 200 Double Unders 100 Med Ball Cleans 20/14 150 Sit Ups 50 Strict Pullups 25...Read More

Deadlifts: Establish 1RM Then… 3 rounds 12 Deadlifts, 255/173 25 Push-ups 75 Double UndersRead More

New Year Deja Vu Get as far as possible in 3 minutes, 6 minutes, 9 minutes, and then Finish 21 Wall Ball Shots, 20/14 21 Cal Row or Ski 21 Power Snatch, 115/83 21 C2B Pull-ups 21 OHS, 115/83 21 BMURead More

Clean 1-1-1 Then…… 21-15-9 Cal Row or Ski Front Squat 135/93 HSPURead More

The Filthy Fiftieth Birthday For Time50 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings, 70/5350 Steps-ups, 70/5350 T2B50 Push Presses (95/63)50 Bicep Curls, 45/3350 Wall Ball Shots (20/14 lb)50 Burpees50 Double-UndersRead More

Hang Snatch 1-1-1 Then….. 3 Rounds 50 DB Hang Snatch 50/35 40 DB OH Lunge 30 Burpee Over DBRead More

Back Squat: 1 REP MAX Then… 10 min AMRAP 12 Clean & Jerks, 135/93 12 C2B Pull-upsRead More

9am: Oly 10:15am: Enduro AMRAP 16 MIN – “Deep Freeze” 100m Farmers Carry, 70’s/53’s 100m Run 200m Farmers Carry 200m Run 300m Famers Carry 300m Run *Continue this pattern until time runs out 16 MIN CAP – “Box Jump Annie” 50 Box Jumps 50 Russian Twists 40 Box Jumps 40 Toes 2 Rings 30 Box...Read More

Post Christmas Burn 15 Minutes to a Heavy Push Press (Clean weight from floor) Then…. AMRAP 10 Minutes 5 Pullups 10 Burpees 15 Air Squats AMRAP 10 Minutes 5 Push Press 115/83 10 Weighted Pushups 15 Back Squats 115/83Read More

6am, 8am, 10am 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 elbows, 5 golden ring pullups, 4 kb...Read More