Snatch: 2-2-2 Then… ” WWPF” 42 Power Snatch, 95/63 150  Double Unders 400m run 30 Power Snatches, 115/83 150  Double Unders 300m Run 18 Power Snatches, 135/93 150 Double Unders 200m Run   Turkey Bacon / Laura            Read More

Front Squats 5-5-5 Then Lizzie 12, 9, 6, 3 reps of: Power Cleans 185/125 Ring Dips Post times to comments and ZEN:Read More

1a RDL: 3 x 3 1b Weighted Pullup: 3 x 3 Then… 3 Rounds of 4 Min AMRAPs 3 Thrusters, 135/93 6 c2B Pullups 9 Kb Swings, 70/53 *2 min rest CFWC is hosting his event Saturday October 24th Click HERE for more details!Read More

Get as far as you can in 3 Minutes 7 Ring Muscle Ups 20 Burpee over box Jump  24/20 30 Ground to OH 135/93 40 Toes to Bar 800m Run 1 Minute Break, then As Many Reps as possible in 6 Minutes 1 Minute Break, then Finish the whole thing (15 Minute Cap) *Start over...Read More

8rm back squat 2×8 @90% 3 rounds for time: 30 Wall Balls 20/14 15 HSPURead More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian AMRAP 30 Minutes 800m Run 4 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) Deanna carrying her husband Dan  Read More

Happy birthday to frenchie Friday Alison L. She loves fancy beer and her french bulldog…and her husband…in that order? Bench press 5×5 AMRAP 10 Minutes 15 Left Arm Kettlebell Snatches 53/35lbs 15 Right Arm Kettlebell Snatches 53/35lbs 20 Box Jump-overs 24/20Read More

“WWPF” “SEPTEMBER 11th “- 30 Min AMRAP: 343m Firemans Carry  (# of firefighters killed) – Split up anyway  37 C2B Pullups (# of Port Authority Police Officers Killed) – Partner Hangs from bar 23 Wall Climbs (# of Police Officers Killed) – MIX REPS ANYWAY (1 person works at a time) 2 Legless Rope Climbs (# of Paramedics Killed)...Read More

Front Squat 3-3-3 Then: 5 Rounds for Time: 10 Hang Squat Clean 135/95# 20 Push Ups 10 Pullups Post Loads and Times to comments and ZEN:Read More

1A. RDL: 3 x 3 1B. Strict Weighted Pullup: 3 x 3 Then.. 3 Rounds: 15 Deadlifts, 225/153 50 DU 15 Toes 2 Bar Happy Birthday Heather!    Read More