Power Cleans 2-2-2 Then DT Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post Loads and Times to ZEN and Comments: Read More
10 minutes of Handstand Walk Practice Then… WWPF AMRAP 24 Minutes 60 Cal Row 30 Front Squats, 155/103 10 Rope Climbs *The entire workout will be done with a Birthday Pet Rock, 70/53. Happy Birthday Broke Leg Meg! Read More
15 Minutes to heavy Hang Snatch (above knee) Then… Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 10’/9′ 100 double-unders Don’t forget, Barbells for Boobs is November 5th at CFWC! Read More
Congratulations to all our members who lifted this past weekend! Coach Jenny, Annie, Maria, Pete, Chara, Nicole, Riley & Kris. Find a 4 rep max back squat. Then complete 2 sets of 4 at 90% Then… 8 min AMRAP CASH IN: Run 800m AMRAP remaining time… 1 Snatch + 1 Russian Swing + 1 Clean...Read More
10am: Open Gym 11am: Endurance For Time: 800m run 50 DU 40 Situps 30 Wall Balls, 20/14 20 Pullups 400m Run 20 Pullups 30 Wall Balls 40 Situps 50 DU 800m Run Saturday Nov 5thRead More
Hang Power Clean: 3-3-3 Then… Complete 4 Rounds of AMRAP: 1:00 max reps of Sumo Deadlift Highpull, 70/53 1:00 max reps of Pushups 1:00 max reps of Box Jump Overs, 24/20 1:00 max Calorie Row 1:00 REST HI MEG! Read More
Heavy Thrusters 3-3-2-2-1-1-1 Then: 7 Rounds of: 7 Thrusters 95/65 7 Box Jumps 24/20 7 Pullups Post Loads and Times to zen and comments: sign up now for barbell 4 boobs 2016Read More
