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 Lift 245/165 12 Ring Dips 30 Lateral Hops over bar Post Loads and times to Comments: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 Pullups 200m Run 9 Box Jump, 30/24 Ladies Burnout Racer Tanks are Here! 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 attended Council Rock High School back in the 1800’sRead More
7 min E.M.O.M Snatch grip Deadlift + Hang squat Snatch + Full squat snatch “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. 8 intervals of Alternating Kettlebell Snatches 53/35 8 intervals of Kettlebell Swings 8 intervals of Alternating Box Step-ups w/ KB 8 intervals of Waiter...Read More
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups 10 Pullups 5 OHS 115/75 *You must row 1000m X2 at some point during the workout* The calm before the lifting meet at CFWC. Thank you so much to...Read More
NO CLASSES TODAY! Today is the CFWC Fundraiser! We are raising money to get your very own CFWC ladies (Jenny, Nikki, Kim, Emily) and their coach Ryan to Salt Lake City for the USA Weightlifting Nationals! It is an honor to have 4 women qualify from the same gym! *We are doing a non-sanctioned Olympic...Read More
Complete the following with a partner. 1 partner works at a time. 42 Deadlifts, 225lb/155lb 50 Planking Burpees (partner holds plank. Jump over partner) 30 deadlifts, 275lb/185lb 50 weighted push-ups, 45lb plate/ 25lb plate 18 deadlifts, 305lb / 205lb 50 HSPU (partner holds handstand) Sign up on Zen Planner to secure your spot to lift...Read More
