15 Minutes to heavy Hang Snatch (above knee) Then… Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 10’/9′ 100 double-unders Don’t forget, Barbells for Boobs is November 5th at CFWC! Read More
Congratulations to all our members who lifted this past weekend! Coach Jenny, Annie, Maria, Pete, Chara, Nicole, Riley & Kris. Find a 4 rep max back squat. Then complete 2 sets of 4 at 90% Then… 8 min AMRAP CASH IN: Run 800m AMRAP remaining time… 1 Snatch + 1 Russian Swing + 1 Clean...Read More
10am: Open Gym 11am: Endurance For Time: 800m run 50 DU 40 Situps 30 Wall Balls, 20/14 20 Pullups 400m Run 20 Pullups 30 Wall Balls 40 Situps 50 DU 800m Run Saturday Nov 5thRead More
Hang Power Clean: 3-3-3 Then… Complete 4 Rounds of AMRAP: 1:00 max reps of Sumo Deadlift Highpull, 70/53 1:00 max reps of Pushups 1:00 max reps of Box Jump Overs, 24/20 1:00 max Calorie Row 1:00 REST HI MEG! Read More
Heavy Thrusters 3-3-2-2-1-1-1 Then: 7 Rounds of: 7 Thrusters 95/65 7 Box Jumps 24/20 7 Pullups Post Loads and Times to zen and comments: sign up now for barbell 4 boobs 2016Read More
Jerk: 3-3-3 Wt Ring Row: 3-3-3 Then.. For Time: 120 Double Unders 30 Alt Pistols 9 Ring Muscle Ups 400m Run 9 Ring Muscle ups 30 Alt Pistols 120 Double Unders Read More
EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Hang Clean Then…. Open WOD 16.4 AMRAP 13 Minutes 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 HSPU Barbells for Boobs is November 5th at CFWC!Read More
