15 Minutes to a Heavy Clean Double Then… Fran Ken Stein 21-15-9 Thruster 95/63 Pullup Then…Immediately after 50 Burpees for time *Fran and Burpee times scored separately* Happy Halloween!Read More
Front Squat 2-2-2 Then: 15 min Ladder increase by 1 rep on every movement each Round Rope Climb 18′ start with legless if you can Strict Handstand Push-up (scale up by doing a deficit HSPU) If you NEVER get upside down practice a Handstand Hold for 10 sec increasing 10 sec each round Broad Jump...Read More
Back Squat 3-3-3 Then Cindy Full of Grace 3 Full Cycles of: 4 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) 10 Clean and Jerk (135/93) Post Loads and Times to Zen and Comments: Read More
WWPF – For Time 100 Cal Row (mix anyway) Then… For Time: 42 Deadlifts, 225/153 50 DU / 50 DU 30 Deadlifts, 275/183 50 DU / 50 DU 18 Deadlifts, 305/213 50 DU / 50 DU Then… 30-20-10 Synchronized Pistols Strict Pull-up (Partner hangs) CFWC getting ready for...Read More
Press 3-3-3 Then: 6 Rounds of: 14 wall Balls 12 Push Press (115/83) 10 Toes to bar Post Loads and Times to ZEN and Comments: Saturday Nov 11th is Barbell for Boobs. SIGN UP HERE or click the link on the right side menu. Read More
Bench Press: 5-5-5 Weighted Pull-up: 5-5-5 Then… For Time 400m Run 40 Alt DB Snatches, 50/35 21 Target Burpees 300m Run 30 DB Snatches 15 Target Burpees 200m Run 20 Db Snatches 9 Target Burpees Look for CFWC in the West Chester Halloween Parade! Read More
