WBPF: Partner Tommy V Hero WOD 42 Thrusters 115/73 (broken up however) 18 Alt Rope Climbs 30 Thrusters 12 Alt Rope Climbs 18 Thrusters 6 Alt Rope Climbs Cash Out: Flight Simulator Relay: 10-20-30-40-50-40-30-20-10 Double Unders, relay style.  Sets are meant to be unbroken sets Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham...Read More

Squat Clean 3-3-3   Then   15-12-9-6-3 Squat Clean 135/93 Strict HSPU   Post Loads and Times to ZEN and Comments:  Read More

Deadlifts & Dips – WK 2 Deadlift: 5 sets x 3reps @ 80% Weighted Dips: 4 x 8 (increase weight from last week)   Then…   For Time  50 Box Jumps, 24/20 200m Weighted Run, 70/53 40 Push-ups 200m Weighted Run, 70/53 30 Alt Pistols 200m Weighted Run, 70/53 20 Toes 2 Bar 200m Weighted...Read More

EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then……. For Time: Evil Jackie 1000m Run 30 Snatch (Squat) 135/93 20 Bar Muscle Ups       All of the Jackies    Read More

Week 4  Tempo Back Squat 3,3,3 (tempo is 2 sec down – 2 sec pause – 2 sec up. rest 2-3 mins (build from last week) then… 7min EMOM 8 DB Push-press 50’s/35’s 8 Pull-ups (complete both in the same minute) rest 2 min 7 min EMOM 8 DB Front Squats 50’s/35’s 8 Burpees (complete...Read More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 50 Goblet Squats 53/35 400m Run 40 Ring Rows 400m Run 30 Burpees 400m Run 20 Cal Bike or Row 400m Run    Read More

A. Bench Press 5-5-5 B. Barbell Bicep Curl 10-10-10 (3 second eccentric, fast concentric) Then….. AMRAP 15 Minutes 5 Strict Pullups 15 Pushups 30 KB or DB Snatch 53/35 Don’t forget to sign up for the CFWC Super Summer Total!! Registration closes soon!                  Read More

WBPF- For Time With a Partner: Partner Karen: 150 Wall Balls for Time (one person works at a time, split reps however you want) Partner Grace-a-bel: 30 Clean and Jerks 135/93 (15 per person) And 30 Snatches 135/93 (15 Per Person) Partner Annie: (double unders are relay style, situps can be done at same time)...Read More

Over Head Squat 2-2-2   Then:   5 Rounds:   20 Double Unders 15 Pullups 10 Over Head Squat (95/63)   Post Loads and TImes to ZEN and Comments:  Read More

DEADLIFTS AND DIPS: WK 1 1A. Deadlift: 5 x 5 @ 75% (all working sets MUST be done at 75% of last weeks 1RM Test. Do NOT go heavier than the prescribed amount) 1B. Weighted Dips: 3 X 10   (must have 15-20 perfect pushups) . Modify with: 3 x Max Effort PERFECT pushups   Then…...Read More