Last workout of 2018! Find a 5 RM max (per leg) Front Rack Box Step up Then… AMRAP 12 min 6 Power Cleans 185/135 6 Floor Press 6 Barbell Roll Outs 6 Burpees Facing the BarRead More
9am- Oly Technique 10am- Endurance 11:15am- Yoga Endurance: 18 min amrap Cash in: Run 1 mile Then… In Remaining Time, Complete as many rounds as possible 40 DU 20 suite case deadlifts, 70/53 10 HR Pushups ———3 min rest ——— 18 min amrap Cash In: Row 1600m Then…. In remaining time, Complete...Read More
In Any Order: AMRAP 7 Minutes 200m Run 3 Muscle Ups 2 Minute Rest AMRAP 7 Minutes Max Effort Squat Clean Thrusters 165/113 2 Minute Rest AMRAP 7 Minutes 10/8 Cal Assault Bike 20 DB Snatch 50/35 Read More
Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2 Then… For Time 1-2-3-4-5-6-7-8-9-10 Thruster, 95/63 Burpee Box Jump, 24/20 Hung over from the Holidays? NO 5AM or 7PM Read More
8 am and 10am classes today! Closed Christmas Day 12 Days of CFWC-To be done just like the song One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden...Read More
With a running clock… 10min EMOM Cal Row 15/12 ME DB Floor Press 50’s/35’s Rest 2 min 10min EMOM Cal Bike 15/12 ME Power Clean 135/93 rest 2 min 10min EMOM V-ups 15/12 ME Muscle Snatch 95/63 Get carried home…Read More