Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight*   Don’t Forget:  The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9 am.Read More

Tall Clean: 2 x 5 Hang Clean: 2-2-2 Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes: 50 Push-ups (partner holds straight arm plank) 30 Front Squats, 155/103 50 Pull-up, (partner hangs from bar) CFWC Snatches & Jerks will be competing at Regionals May 15-17 in Atlanta. Go Snatches & Jerks!Read More

Test – 1RM Over Head Squat Then: 12 Min AMRAP: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to comments and ZEN.Read More

1a. Clean Grip RDL: 3 x 3 1b. Strict HSPU: 3 x M.E. Then… 2 Rounds: 20 min cap 30 Power Cleans, 135/93 15 Shoulder 2 OH, 135/93 30 Box Jump overs, 24/20   Happy Birthday Sean!  Read More

2×5 Tall Snatch (barbell to very light) 2-2-2 Hang Snatch above knee Then…… 4 Rounds 5 Bar Muscle Ups 5 Hang Snatch (any way) 115/83   Cara Heads-Slaughter 2000 Olympian Tall Snatch    Read More

Back Squat Week 1 3×5 @ 75% 3×5 @ 80% 3×5 @85% 15.6 1 min max burpee over bar Rest 1 min 1 min burpee to 6 in. target Rest 1 min 1 min burpee box jump Rest 1 min 1 min max burpees Congratulations to everyone who did the open with us. You made...Read More

10 am- Open Gym Only, No Olympic Lift Class 11 am Endurance 1 Mile Warm Up Run 4x400m Sprint 2 Minute rest between each 1 Mile cool down runRead More

Open WOD 15.5 For Time: 27-21-15-9 Calorie Row Thruster 95/63 Masters 55+ 65/45 Scaled 65/45 Scaled Masters/Teens 45/35 Jane C doing thrusters  Read More

Snatch: 2-2-2 (not touch and go) Then… “Wacky Wiser Partner Friday” For Time 42 Deadlifts, 225/155 (Partner holds DL at Full Ext) 50 Med ball Situps 30 Deadlifts, (Partner holds DL at Full Ext) 50 Med Ball Situps 18 Deadlifts, (Partner holds DL at Full Ext) 50 Med Ball Situps Last Week of the Open!...Read More

Push Press 3-3-3 Then: 10-9-8-7…..1 Reps of PushPress (95/65) Ring Dips Box Jumps (24/20) Post Loads to Comments and ZenRead More