Front squat: 3×3 with 2 sec pause @80-85% 12 min AMRAP “Tour de Cindy” 2 rounds of 5 pull-ups 10 push-ups 15 air squats Then 10 cal 🚲 Repeat for 12 min…😁Read More

9 am- Olympic lift technique with TJ 10 am- Endurance with TJ 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 50 Double Unders 30 Air Squats 15 Burpees 10 Toes to Bar 5 Strict Pullups 400m RunRead More

OPEN WOD 19.3   For time:   200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk   M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box   Time cap: 10 minutes     Alternative  Non Open WOD   10 Min AMRAP of: 20 Front Rack Lunges...Read More

WWPF 0:00 – 10:00 Work up to a 2RM T&G Clean   11:00 – 21:00 10 min Ladder: 2-4-6-8-10….. Alt Front Squats, 165/113 (partner holds front rack) Alt T2B while partner hangs   23:00 – 33:00 10 Min AMRAP 20 Cal Bike (mix reps anyway) 20 Alt Box Jumps, 30/24  Read More

Over Head Squat 3-3-3   Then   Dumbbell DT   5 Rounds of:   12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6 Dumbbell Shoulder to OVerhead 50lb/35lb   Post Loads and time to Zen and Comments:  Read More

Bench Press: 8 Rep Max 2 x 8 @ 90%   Then…   Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12 Strict Pull-ups     Don’t Forget to order your P3 Meals by Thursdsay Night! ORDER HERERead More

EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang Snatch 115/83 20 Cal Bike 10 OHS 115/83 *3 Muscle Ups every 2 Minutes* Don’t forget to sign up for the CFWC Super Summer Total!!Read More

Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over Row 135/95 Floor press Barbell lunge Front or back Move through the series 8 times. Keep 👀 out for our schedule alerts via txt Instagram Facebook & website!Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′ targets 75 KB Swings 53/35 50 Burpees 25 Strict Pullups *must row 2x500m during workout* Each movement must be done in order, once you start a movement you must finish...Read More

Crossfit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans...Read More