Front Rack 📦 Step up 4 sets of 7 reps @ 84% then… 38 Butlermakers for time 50’s / 35’s in honor of Coach Jenny’s 👵🏾 birthday!🎂 She requested a special player’s choice cash in or cash out of 38 cals on the Fan Bike. 😸Read More
9 am- Olympic Lift Technique Class with Jenny 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance In Any Order, no break between AMRAP 12 Minutes 50 Double Unders 30 Sit Ups 20 KB Swings 53/35 AMRAP 12 Minutes 20 Burpees 20 Ring Rows 20 Air Squats AMRAP 12 Minutes 30 Jumping Lunges...Read More
Fight Gone KettleBad 3 Rounds – Complete as many reps as possible at each 1 minute station 1 min Goblet Squats, 53/35 1 min KB SDHP, 53/35 1 min Box Jumps, 20″ 1 min KB Push Press, 53/35 1 min 10m Shuttle Run *Rest 1 Min Read More
WWPF 0:00 – 10:00 Work up to a max power snatch 12:00 – 22:00 1o min AMRAP: 10 alt power snatches, 135/83 15 Synchronized Hurdle Jumps, 24/20 20 C2B Pull-ups (partner hangs) 24:00 – 34:00 10 Min AMRAP relay: 6 Toes Through Rings 9 Russian Twists, 20/14 12 Situps *Partner holds front plank Read More
Press 5-5-5 Then: In 15 Mins complete: 750 meter row. Then AMRAP of: 10 Wall Ball (20/15) 10 Deadlift 155/103 10 Hand Release Pushups Post Loads and Reps Completed to Zen and Comments: Read More
Back Squat: 3 x 5 @ 75-80% Then… For Time: 12 DB Snatches, 50/35 20 Double Unders 12 Toes 2 Bar 12 DB Snatches 40 Double Unders 12 Toes 2 bar 12 DB Snatches 60 Double Unders 12 Toes 2 Bar 12 DB Snatches 80 Double Unders 12 Toes 2...Read More
15 Minutes to a heavy Hang Clean Then…. AMRAP 18 Minutes 5 Muscle Ups 10 Squat Cleans 185/133 25/20 Cal Bike 5 Muscle Ups 30 Burpee Box Jumps 24/20 CFWC Partner Competition is February 9th! Read More
TWOW: Since it is icy, we will use assault bike Every 2 Minutes for 20 Minutes 25/20 Cal Bike at RPE 8. Get off of bike and walk for remainder of the 2 minute intervals. Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec...Read More
Front Rack 📦 Step up 5 sets of 6 reps @ 81% Then… 12min Emom 1st min Plank Pull Thru 2nd min KB Clean & Jerk 53/35 3rd min Single Arm Alt Swing Work as long as you can into each min.Read More
