10 min to work up to a heavy squat snatch Then.. AMRAP 15 Min: 15 Thrusters, 75/55 10 Box Jumps, 24/20 15 Situps Don’t forget to order your custom fit meals. Click HERE to order!Read More
In 10 Minutes work up to max Clean (full squat) Then…. AMRAP 7 Minutes 3 Bar Muscle Ups 6 Power Cleans 185/135 9 Lateral Hops over bar Then…. AMRAP 3 Minutes Squat Cleans 185/135 Great job to all who competed at last weekend’s Festivus Games! MB came in 3rd place overall. (Not pictured-Lafrance) Read More
Complete 3 rounds A 5 reps Pendlay Row https://www.youtube.com/watch?v=ZlRrIsoDpKg B ME strict Toes 2 Bar Scaling progression Knees to Elbows, V-ups, Tuck-ups Masters Qualifier Event 3 Three rounds for time of: 50-calorie row 15 handstand push-ups 50 double-undersRead More
10 am- Open Gym (no olympic lift class today) 11 am- Endurance 1200m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 45/25 800m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 1200m Run or Row *You must row at least once* Happy birthday to the beautiful Jen Cogliano! Read More
Complete the following with a Partner: Row 100 Cal 50 Shoulder to OH, 135/95 Row 75 Cal 50 Pistols, Alt Row 50 Cal 50 KB Swings, 70/53 Row 25 Cal 50 Split Jumps 2013 Regionals Team 2014 Mid Atlantic Regionals will be May 23-25th CLICK HERE to buy tickets to support CFWC Snatches and Jerks...Read More
Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for her weight class this past Sunday Read More
