Olympic Lifting -Snatch (from blocks): 5 x 2 -EMOM 12 MIN 2 Cleans + 1 Jerk , increase weight every min Endurance – Cino de Mayo Special FOR TIME 55 Kb Swings, 53/35 5 Burpee MU (Scale–> burpee Pull-ups—>Burpees 55 Cal Bike 5 Burpee MU 55 Cyclist Squats, 53/35 5 Burpee MU 55 Cal Row...Read More
8am Class Only-No Open Gym Mr. Joshua Remix 5 Rounds 400m Run 30 GHD Sit-ups or Weighted Sit-ups 15 Deadlifts 250/173 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.Read More
RDL 4×4 Strict Press 4×4 Then….. It’s Gonna Be Mayyyyyyyy 4 Rounds of 4 Minute AMRAPS Start with 200m Run With Remaining Time 10 Burpees 10 Toes to Bar 30 Double Unders 1 Minute Rest After Each Round *each round begins with 200m run, then start where you left off on amrapRead More
Olympic Lifting -Snatch w/pause 2″ off floor + Low hang snatch (below knee): 5 x 1 -Clean (from blocks): 5 x 2 Endurance “The Hutch” – In Memory of David Hutcheson (CFWC Member 2013 – 2018). Dave was Born April 30, 1955 and he was 63 years old when he passed away from prostate cancer....Read More
8am and 9:15am Choose a Hero 10:30am Ruck Version of Manion Choose a Hero LUCE Wearing a 20 pound vest, three rounds for time of:1000m Run10 Muscle-ups100 Air Squats Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar,...Read More
