10am: Olympic Lifting 11am: Endurance: For Time: 35 Thrusters, 75/55 35 Burpees 25 Thrusters 25 Burpees 15 Thrusters 15 Burpees *EMOM: 3 Strict Pullups Cashout: 1 Mile Run Mobility goes a long way with a super friendRead More

Jerk: 3-3-3 Then… 15 Min AMRAP: 5 HSPU 10 Deadlifts, 135/95 15 Box Jumps, 24″/ 20″ 9:30 Bro-DownRead More

Front Squat: 5-5-5 then… “Wacky Wiser Partner Friday” AMRAP 15 Minutes 200m Run 100 DU 50 Pull-ups 30 Pistols The Intern getting her 4th Degree Blackbelt! CONGRATS!          Read More

Power Clean 3-3-3 Then: Lizzie 12, 9, 6, 3 reps of: Power Cleans (185#/135#) Ring Dips Post loads and time to comments  Read More

TEST: Find 1RM BACK SQUAT (20 MINUTES) Then… 30-20-10 Wall Ball Shots, 20/14 (10ft) Toes Through Rings Saturday Oct 18th here at CFWC! Save the Date, Save the Boobs!Read More

EMOM 7 1 Snatch 2 Hang Snatches Then…. 3 Rounds 7 Hang Snatches 155/105 (Power or Full) 7 Bar Muscle Ups 200m Run  Read More

Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB Bear Complex (Clean + Squat + Press/Push Press or Jerk + squat + P/PP/J) The KB/DB must touch the floor after each round.Read More

10am Olympic Lifting 11am: Endurance “Sunday Funday with BALLS” 20/14 Tempo Runs: 5 minutes -Every :20 seconds run 60 yds Then… 10 Minute AMRAP 200m run with your ball 20 Wall Balls 20 MB Sit Ups 20 MB Push Ups *Every odd minute= 5 MB Burpees Then… Tempo Sprints= 4 Minutes -Every :15 seconds run...Read More

10am:  WOD (NO OPEN GYM) 11am  – 3pm: Party, Pig Roast, Fun.  (Side Dishes will be appreciated!) Team Trevor W/ A Twist & Pet Rock – Teams of 3 100 C2B Pullups 200m Run 200 Push-ups 400m Run 300 Situps 600m Run 400 Air Squats 800m Run *Pet Rock: RX = 135/95 held in the...Read More

EMOM 7 Minutes Clean + Hang Clean (knee) + Hang Clean (mid-thigh) Then.. “Wacky Wiser Partner Friday” 2 x 400m Relay Then, right into: 42-30-18 Hang Clean (anyway), 155/105 Box jumps, 24/20 Then… 2 X 400m Relay                   Happy Birthday Duncan’s MomRead More