Power Snatch: 2-2-2 (Touch & Go) Then… “WWPF” 3 Rounds: 10 Alt Snatches, 95/63 2 Rope Climbs (mix anyway) 3 Rounds: 10 Alt Snatches, 115/73 4 Rope Climbs (mix anyway) 3 Rounds: 10 Alt Snatches, 135/83 6 Rope Climbs (mix anyway)   Good luck to Marco, Steph, Nate, and MB!    Read More

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and Times to ZEN and Comments:  Read More

10 minutes of Handstand Practice Then… For Time: 15 Power Snatches, 135/93 30 Over the box Jumps, 24/20 50 Pull-ups 30 Burpees over bar 15 OHS, 135/93   Penn Fusion Soccer is back training with CFWCRead More

Power Clean 2-2-2 Touch and Go Then…. Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/123 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9...Read More

2 rep max back squat then 2 sets @90% 5 rounds for time: 20 walking lunges w/plate overhead 45/25 20 v-upsRead More

10 am- Olympic Lift Class 11 am- Endurance 5 Rounds 30 Double Unders 25 Sit Ups 20 Supermen 15 Goblet Squats 10 Ring Rows *Must Row 1000m at some point during workout* CASH OUT: 1 Mile run   Coach Nikki at the American Open 63kg A session            Read More

7 Rounds 200m Run 10 Burpees 5 Deadlifts 255/163   Happy birthday to Janice B!Read More

Clean: 2-2-2 Then…. “WWPF” 42 Hang Power Cleans 135/93 42 Pullups 30 Hang Power Cleans 165/113 30 C2B Pullups 18 Hang Power Cleans 195/133 18 Bar Muscle Ups  Read More

Front Squat 3-3-3 Then For Time 10.9.8,7,6,5,4,3,2,1 Push Press (115#/73#) 2,4,6,8,10,12,14,16,18,20 Box Jump (24/20) Complete as follows: 10 Push Press, 2 Box Jumps, 9 Push Press, 4 Box Jumps etc. etc. etc. Post Loads and Times to Comments and Zen:Read More

10 min Handstand Walk practice Then… For Time: 40 Cal Row 30 Toes 2 Bar 20 Power Cleans, 185/133 10 Wall Climbs Competition is sold out but we are still looking for volunteers! HERE    Read More