Deadlift 5×1   Then   21 Push Press 95/63 21 Pullups 18 Push Press 18 Pullups 15 Push Press 15 Pullups 12 Push Press 12 Pullups 9 Push Press 9 Pullups 6 Push Press 6 Pullups 3 Push Press 3 Pullups   Post Loads and Times to ZEN and Comments:     Sign Up for...Read More

WWPF – 34 min Running Clock  0:00 – 10:00 10 mins to establish a max Jerk   —–2 Min rest—– 12:00 – 25:00 13 Min AMRAP 6 Synchronized Bar MU 12 OHS, 135/93 (1 bar/mix reps anyway) 20 Alt Box Jumps, 30/24   —-2 Min Rest——- 7 min AMRAP 34 Synchronized Wall Ball Shots 34 Synchronized Toes...Read More

Front Squats 3-3-3   Then:   14 Min AMRAP of:   5 Thrusters 95/63 7 Hang Power Cleans 95/63 10 Sumo Deadlift High Pulls 95/63   Post Loads and Times to Zen and Comments:  Read More

Bench Press: 1-1-1 (90-100%) Single Leg RDL: 3 x 5 (each leg)   Then…   4 min AMRAP 500m Row/Assault Bike Max RMU in remaining time (scale w/pullups)   2 min break   4 min AMRAP 500m Row/Assault Bike Max Ground 2 OH in remaining time, 135/93   2 min break   4 min AMRAP...Read More

15 Minutes to a heavy Snatch Then…. 21-15-9 Power Snatch 115/73 HSPU Happy birthday to Steph, aka Skunk Bae!  Read More

10 rep max Back Squat then 2 sets of 10 reps at 90% 15 min AMRAP  5 Floor Presses 135/95 7 Barbell roll-outs 9 Chest to bar Pull-ups Read More

9 am -11 am- Open Gym 10 am- Olympic Lift 11 am- Endurance   5 Rounds 400m Row or Run 15 Burpees 15 Goblet Squats 2 Minute Rest Between RoundsRead More

Filthier Fifty 50 Box jump, 24/20 50  Pull-ups 50 Kettlebell swings, 53/35 50 KB Walking Lunge 53/35 50 Toes to bar 50 Push Ups 50 Med Ball Sit Ups 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Good luck to Selena and Majesta at their first home meet of the season! Join us...Read More

WWPF 42 Deadlifts, 225/155 300 DU 400m Run Relay 30 Deadlifts 200 DU 400m Run Relay 18 Deadlifts 100 DU 400m Run Relay What happens at Partner Friday stays at Partner FridayRead More

Power Clean   2-2-2   Then   *Power Elizabeth   21-15-9 Cleans (135/93) Ring Dips   *EMOM perform 7 Toes to Bar *Workout Starts with 7 Toes to Bar   Post Loads and Times to Zen and Comments:     The Crossfit Games 2017 registration is now Open.   Sign Up and join Team CFWC. Read More