TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3...Read More

8 Rep Max Back Squat then 2 sets of 80-85% Then… 12 min Alt EMOM 1st min 30 secs of Legless Rope Climbs 2nd min 3o sec of Strict Hand Stand Push-ups 3rd min 30 sec of Jump Split Squats Count your total reps for a score.Read More

9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug)     10am- Endurance Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC  Read More

Bench Press: 10rm 2 x 10 @ 80%   Then…   For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU 25 kB Snatches 10  Toes 2 Bar 30 DU 20 kB Snatches 15 Toes 2 Bar 20 DU 15 kB Snatches 20 Toes 2 Bar 10 DU 10 kB Snatches...Read More

WWPF 15 min to Heavy Hang Clean   Then…   “HEAT WAVE” Partner Relay (Partner 1 does 10’s, partner 2 does 9’s, partner 1 does 8’s, partner 2 does 7’s…..) 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Hang Power Clean, 135/93 Front Squat, 135/93 Wall Ball Shot, 20/14 *200m Med Ball Run Relay after odd numbers          Read More

Press 3×5   Then:   5 Rounds of:   10 Burpee Dumbbell Deadlifts (50/35) 20 Box Jumps 24/20 10 Dumbbell Push Press (50/35)   Post Loads and Times to ZEN and Comments:  Read More

8am & 10am Classes, Open Gym 8-12 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m Run Happy 4th of July!Read More

15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle UpsRead More

TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes HS Walk practice, try to stay in hollow body, chin slightly tucked, add obstacles if good at hs walk HS position Practice: against wall in hollow body position, 3×20 shoulder...Read More

10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that keeps you working 30-45 sec) 2nd minute 25′ KB Walking Lunge 53’s/ 35’sRead More