10 am -Olympic Lifting with Coach Ryan 11 am- Endurance Run to Park 25 Burpees Run 1 loop at park 50 sit ups 1 loop 75 air squats Run back to gym   Natty Lite and Bernadette doing partner deadlifts  Read More

Deadlift: 5-5-5 Then… Masters Event 5 “Double Hanger” 3 Rounds 100 DU 7 Hang Power Clean & Jerks, 185/115 Jenny RX’ing the photo bomb    Read More

Clean & Jerk 2-2-2 (do not have to be touch and go) Then… “WWPF” For Time: 200m Firemans Carry 42 Strict Pullups (Partner hangs from bar) 42 Strict HSPU (Partner holds handstand) 200m Firemans Carry 30 Strict Pull-ups 30 Strict HSPU 200m Firemans Carry 18 Strict Pullups 18 Strict HSPU (Day 1 back in 2009)...Read More

Back Squat 5×1 Then The Chief (w/Power Snatch) 5 Rounds of: Max rounds in 3 minutes of: 3 Power Snatch 135/93 6 Push ups 9 Air Squat Rest one minute b/w rounds. Post Loads and Total Rounds  to Comments and Zen:Read More

Clean Pulls (3 sec pause knee): 2-2-2 Then… AMRAP 10 Minutes 10 Power Cleans, 115/73 10 Box Jumps, 24/20 10 Ring Dips Noon @ Battle Royale        Read More

Snatch 2-2-2 (Do not have to be touch and go) Then…… 5 Rounds 30 Double Unders 7 Snatches 115/83 2 Legless Rope Climbs 15′ (use legs on the way down) Happy birthday to the amazing Laura!  Read More

Lots of CFWC athletes competed this weekend. 5 RM Front squat then 2 sets at 90% 10 min AMRAP 10 Chest 2 Bar / Toes 2 Bar 10 Alt Kettlebell Clean & Jerk 70/53Read More

10am:  Oly LIfting 11am:  Enduro WOD For Time: 400m Run 20 pullups 20 pushups 800m Run 20 pushups 20 pullups 1600m Run 20 pullups 20 pushups 800m Run 20 pullups 20 pushups 400m Run Nate, Marco, Pete on deck Congrats to everyone who competed!Read More

Bench Press 2-2-2 Then…. 3 Rounds-1 minute at each station, 1 Minute rest at end of each round Row for calories Jumping Lunges Floor Press 135/83 KB Snatches 53/35   6 am Warm Up  Read More

Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups             Read More