Olympic Lift Technique Class: -Snatch First Pull + Snatch Pull + Snatch 5×1 -Clean First Pull + Clean Pull + Clean and Jerk 5×1 Endurance: AMRAP 35 Minutes 300m Run 10 KB Taters 12/8 Cal Bike 10 Sandbag Over Shoulder 200m Ski 10 Burpee Tuck JumpsRead More

Pick your Poison…. Running McGhee 30 Min AMRAP 5 Deadlifts, 275/183 13 Push-ups 9 Box Jumps, 24/20 *Run 400m @ 5:00, 10:00, 15:00, 20:00, 25:00 OR “Jerry” – For Time 1 Mile Run 2000m Row 1 Mile RunRead More

WWPF For Time: 2000m Row 150 Wall Ball Shots, 20/14 For Time 500 Double Unders 50 Wall Walks For Time 125/90 Cal Bike 100 OH Lunges, 50/35Read More

For Time, Can be done straight through, or broken into rounds: 1000m Run 800m Sandbag Ruck 400m Farmer Carry 150 Sit Ups 75/50 Cal Ski 25 Cleans (Squat) 185/133Read More

RDL: 3 x 8 (3 sec neg / 1 sec pause) Weighted Strict Pull-up: 3 x 3 (1 sec pause over the bar) Then… AMRAP 20 MIN 50 Box Jumps, 24″/20″ 1 Legless Rope Climb, 15’/12′ 40 SDHP,70/53 1 Legless Rope Climb 30 Ring Push-ups 1 Legless Rope Climb 20 T2BRead More

(15 Min Cap) Death By Power Snatch, 115/73 *complete one rep the 1st min, two reps the 2nd min, three reps the 3rd min and so. Continue this pattern until you can no longer complete the amount of reps for that minute 10 Rounds 200m Run 3 Ring Muscle Ups *modify with 3 burpee chest...Read More

Front Squat Week 3 Every 2 Minutes 2×6@80 2×4@85 2×2 @90 1x ME at 70% (12 + reps) Then….. 10 Rounds 30 seconds on, 30 sec rest DB or KB Hang Clean and Jerk (2 DB or 2 KB)-Moderate to HeavyRead More

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 -Hang Clean + 2 Jerks: 4 x 1 Enduro Chipper 100 Air Squats 25 Drag Rope DU 80 Plate Ground 2 OH, 45/25 25 Drag Rope DU 60 Plate Burpees 25 Drag Rope DU 40 Pull-ups 25 Drag Rope DU 20 HSPU (scale w/weighted Push-ups)...Read More

CFWC 14th Anniversary Party is Today! EMOM 100m Sprint Then….. Donkey Kong 2023 Version 21-15-9 Wall Ball KB Swing 70/53 Burpee Box Jumps 24/20 *Scale Monkey Bars after Each MovementRead More

WWPF For Time 3 Synchronized BMU 20 KB Deadlift , 70’s / 53’s 100m Sandbag Carry Relay, 100/75 (each to 100m) 6 Synchronized BMU 40 KB Deadlift 100M Sandbag Carry Relay 9 Synchronized BMU 60 KB Deadlift 100M Sandbag Carry Relay 12 Synchronized BMU 80 KB Deadlift 100M Sandbag Carry RelayRead More