1RM Snatch – 15 minutes   Then….   WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run 200m) 15 Synchronized Burpees over bar   20 Synchronized OHS, 115/73 200m / 200m Med Ball Run Relay (both run 200) 15 Synchronized Burpee Pull-ups   10 Synchronized OHS, 135/83...Read More

Front Squat 3-3-3   Then:   14 Min Amrap of:   7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15)   Post Loads and Times to ZEN and Comments:  Read More

RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort   Then….   For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15 Deadlifts 12 Box Jumps 400m Run 10 Deadlifts 12 Box jumps 400m Run 5 Deadlifts 12 Box Jumps     Have any Friends looking to start CrossFit? Our next group...Read More

CFWC 9/11 Memorial WOD  “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man...Read More

Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body Rocks Try to work 30-45 secs of each minRead More

9 am Weightlifting Technique Class Clean Pull + Clean 80% for 1+1×4 BTN Snatch Grip push press + OHS 75-85% for 2+2×3   10 am Endurance: AMRAP 35 Minutes 800m Run 50 Double Unders 30 OH Walking Lunges with Plate 45/25 20 Burpee Pullups   Yoga at 11:15 BUY 5 CLASS PUNCH CARD  Read More

Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN      Read More

  WWPF 42 Hang Cleans, 135/93 (Mix Anyway) 30 Synchronized Wall Ball Shots, 20/14 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 30 Hang Cleans, 155/113 30 Synchronized Wall Ball Shots 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 18 Hang Cleans, 185/123 30 Synchronized Wall Ball Shots 18 Strict Toes...Read More

Dead lift 1-1-1   Then:   15 Min AMRAP   25 Snatch (75/43) 10 Box Jump 20 Snatch (95/63) 10 Box Jumps 15 Snatch (115/83) 10 Box Jumps 10 Snatch (135/93) 10 Box Jumps 5 Snatch (155/103) 10 Box Jumps   -start back at the top if you have time at the end.   Post...Read More

Bench Press 1 Rep Max   Then…   For Time: 30 Alt Single Arm Russian Swings, 70/53 30 Alt Pistols 30 Pull-ups 20 OH KB Swings, 70/53 20 OH Lunges, 70/53 (10 per arm) 20 C2B Pull-ups 10 Kb Snatches, 70/53 (5 per arm) 10 Turkish Get-ups, 70/53 (5 per arm) 10 BarMU  (Scale= 10...Read More