EMOM 7 Minutes 1 Snatch 1 Hang Snatch (above knee) 1 OHS EMOM 5 5 Strict Pullups 8 Pistols Then…. AMRAP 12 Minutes 100m Run (to Dumpsters and back) 3 Ring Muscle Ups 3 Snatch (any way) 155/105   Lidia Valentin with a 112kg Snatch  Read More

Find a 1Rep Max Clean & Jerk   15min AMRAP 3 Wall Climbs 6 Chest to Bar Pull-ups 9 Hurdle Jumps 30″/24″ (no we don’t have hurdles but take a box, place a pvc dowel on top of box and put a plate on top of the pvc to hold it in place.  Jump over...Read More

10am: Oly lifting 11am: Endurance 12noon: Yoga 5 Rounds: 400m run, 20/14 30 Step-ups, 20/14 30 Wall Ball Shots, 20/14 *The med ball may never touch the ground on the run, step-ups, or wall ball shots MB, Nicole, Steph, Ashley coming in 1st & 3rd at the Girl on Girls CompetitionRead More

Test: 15 min to Establish 1RM Front Squat Then… “Condensed Helen” 1 Round 1200m run 63 Kb Swings, 53/35 36 pullups Only a few spots left!Read More

Power Clean: 2-2-2 Then… Partner Elizabeth 42-30-18 Power Clean, 155/105 Ring Dips *200m Fireman’s carry after each round   Kim, Jenny, & Nik during Event 4 of the Mid-Atlantic Regionals    Read More

5 x 1 Snatch Balance x 1 OverHead Squat Then Nancy 5 Rounds 400 Meter Run 15 Over Head Squats (95/65) Post Loads and Times to Comments:Read More

Push Press: 5-5-5 Then… Cash In: 125 DU Then complete in any order: 50 Deadlifts, 225/155 50 Toes 2 Bar 50 Wall Ball Shots, 20/14 Cash Out: 125 DU Murph 2014  Read More

Back Squat 5-5-5 Then….. 9-6-3 Strict HSPU Hang Power Clean 135/95 Burpee over Bar Then… 2000m Row for time     Team Snatches and Jerks at Regionals      Read More

10AM- MURPH (Keg and cookout to follow) MEMORIAL DAY MURPH 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *complete the pullups, pushups, and squats in any orderRead More

Rest Day. CFWC is Closed Today due to CrossFit Regionals. Rest up for Memorial Day Murph.        Read More