WOD

Back Squat: 3 x 5 (%70-80% of max) Then… 12 min AMRAP: 15 Push Press, 115/75 15 Box Jumps, 24″/20″ 15 Toes 2 Bar Then…... Read More

EMOM 7 Minutes 1 Power Clean 1 Hang Power Clean 1 Push Jerk Then…… 10 Minute Ladder 1 Power Clean 205/145 1 Ring Muscle Up... Read More

Tire Flipping –  3 min max effort flip of the tire of your choice. Then… ::30 Minutes:: Complete as many  3 min AMRAPS w/2 min... Read More

10 am- Open Gym only, No Olympic Lifting class 11 am- Endurance 12 Noon- Yoga Endurance WOD CFWC Triathlon 2000m Row 2 Mile Run 250... Read More

10 min to work up to a heavy Snatch Then.. 5 Rounds of 3 min Intervals (2 min break between intervals) 200m Run 1. Max... Read More

10am Class Only! In Teams of 4: 2 people work at a time With a Pet Rock, 70lb/53lb For Time: 300 Pullups 400m Run, 70/53... Read More

10 Min EMOM – AHAP Power Clean Hang Squat Clean Push Press Push Jerk Then: 3 Rounds 30 OH Walk Lunge with 45/25 12 Dead... Read More

Skill AMRAP 7 minutes 10 Single leg Squats, Alt Legs 25 ft Handstands Walks Then…. 3 Rounds: 15 Power Cleans, 135/95 200m Run 12 C2b... Read More

Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run   Fudalalalala brought out the old school singlet for Saturday’s lifting meet.  He... Read More