Over Head Squat 5-5-5 Then 5 Rounds of: 9 Power Cleans 155/103 12 Ring dips 15 Push ups Post Loads and Times to Comments and Zen:Read More

Bench Press: 3 x 3 Bent Over Row: 3 x 3 Then… AMRAP 14 Minutes 18 Kb Swings, 70/53 15 C2B Pullups 12 Alt Pistols The 2015 Snatches & Jerks Girls TeamRead More

EMOM 7 1 Snatch 1 Hang Snatch Then….. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round CFWC lifters with Coach Ryan    Read More

Back squat: deload 3×5@60% 3×4@65% 3×3@70% What has 2 thumbs and a birthday??? THIS GUY!!! 3 bars of Wingerter 10-1 Power clean Push press Front squat *95/63Read More

9-11 am Open Gym 10 am- Olympic Lifting Class 11 am-Endurance WOD 800m Run 80 Double Unders 40 Toes to Bar 400m Run 40 Double Unders 20 Toes to Bar 200m Run 20 Double Unders 10 Toes to Bar 1 Mile Run Jason H at our Snatches and Jerks Fundraiser  Read More

Press 3-3-3 Then: 800 Meter Run (Isabel) 30  Snatches (135/93) 800 Meter Run Post Loads and Times to Comments and Zen:    Read More

Squat Clean: 1-1-1 Then… “Wacky Wiser Partner Friday” 16 Minutes Clock 800m Run 75 Hang Power Cleans, 155/103 50 Alt Box Jumps, 24/20 Muscle-ups (AMRAP for remaining time)  Read More

OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter Run 9 Thrusters 9 Burpee Over Bar 200 Meter Run 12 Thruster 12 Burpee Over Bar 200 Meter Run 15 Thruster 15 Burpee Over bar Post Loads and Times to...Read More

Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15 snatches, 95/63 6:00-9:00 30 lateral jumps 15 snatches, 115/73 9:00-12:00 30 lateral jumps 15 snatches, 135/93   2014 Regional Men working hardRead More

3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st, 2nd and 3rd place  finishes!  Read More