For 10 min find a 1Rep Max Push Jerk. Then: 3 Rounds for time 10 reps Push Press (65% of 1RM Push Press / Jerk) 10 Over-box jumps (Jump completely over the box or scale to touching the top of box as you jump) 20″/ 16″ Post time and loads to comments BTW take the...Read More
Thanks to everyone who donated, participated and came out to support at Barbells for Boobs! It was a great day with over 60 participants!! We raised over $700 just on Saturday morning alone! Congrats to all the winners! Master’s Women: Janice Baker 4:41 Master’s Rx Master’s Men: Ron Sutton from CFDV 3:01 Master’s Rx Overall...Read More
10am: Open Gym 11am: Endurance “Snatching Abbate” Run 1 Mile 21 Snatches, 155/115 Run 800m 21 Snatches Run 1 mile Thanks to everyone who came out to support Barbell’s for Boobs. We raised well over $4,245.00 and still counting.Read More
BarBell F0r Boobs/ Amazing Grace 30 Clean and Jerks for Time (135#/95#) Registration@ 9am First Heat Starts @ 10am Heats will run every 20 minutes. Come out to CFWC tomorrow and support a great cause, BarBell For Boobs. There is still time to Register and donate online. There will be a number of...Read More
Weighted Pull-up: 10 minutes to find 1RM Then… 25 Minute Partner AMRAP Relay 15 C2B Pull-ups 200m Run 20 Wall Balls, 20/14 (10ft) *This rep scheme is meant to be done as a sprint each round. Scale movements so each round is between 2- 3 minutes in duration. We will hosting Barbells For Boobs Fundraiser...Read More
Deadlift 1-1-1-1-1 Then 3 Rounds 10 Deadlift 275/185 50 Double Unders 7PM Strength Class 3×5 Deadlift 3×3 Weighted Pullups Post loads and time to commentsRead More
EMOM for 7 min: Power clean + hang squat clean + push press Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle-up 10 Hang Power Clean, 135/95Read More
AMRAP 10 Minutes 3 Squat Cleans 155/115 6 Shoulder to Over Head 9 Toes to Bar then…. AMRAP 7 Minutes 3 Squat Snatches 135/95 6 OHS 9 Chest to Bar Pullups 9:30 class, goin for it!!Read More
Weighted dip 5-5-5-5-5 reps Then: 50 double unders 25 Push ups 50 double unders 25 DB snatch ( alternating @ 75lbs) 50 double unders 25 Jump Pull-ups ( have a bar approx 12″ above reach, and perform a jump into a pull-up ) 50 double unders Post loads of dips and time of met-con to...Read More
