WOD

9am: Weightlifting Technique Class 10:15am: Endurance WOD Endurance-Juneteenth (CFWC Style) 45 minute cap 6 Rounds (numbers significant to 6/19/1865) 1 Rope Climb 18′ 9 Devil... Read More

Bench Press: 8-8-8 Then… For Time 50 OH Lunges, 45/25 400m Run 30 Pull-ups 40 Alt Pistols 400m Run 20 C2B Pull-ups 30 Step-overs, 70/53... Read More

WWPF – Running Clock (HBD Nicole!) 0:00 – 15:00 (15 MIN AMRAP) 32 Synchronized KB Swings, 70/53 32 Weighted Push-ups, 45/25 (mix anyway) 32 Alt... Read More

Hang Clean: 3-3-3 Then… For Time 300m Run 30 Strict Dips 300m Run 30 Toes 2 bar 300m Run 30 Hang Squat Cleans, 135/93 300m... Read More

Strict Press 5-5-5 Then…… Fight Gone Savage-3 Rounds, 1 Minute per Station Cal Bike Thruster 115/83 SDHP 70/53 Burpee Box Jump 24/20 Sandbag Over Shoulder... Read More

EMOM 12 MIN 25 Double Unders + 1 Snatch E0MOM 12 MIN Even: 4 Ring Muscle-ups Odd: 12 Alt Db Snatches, heavy AMRAP 12 MIN... Read More

Front Squat: WK 2 Work up to heavy single 90-95% Then, 2 x 5 @85% Then….. AMRAP 12 Minutes 15 Burpees 20 Wall Balls 25... Read More

AMRAP 12 Minutes Sprint 200m/Jog 100m AMRAP 12 Minutes 10 Perfect Pushups 20 KB Taters 53/35 40 Double Unders AMRAP 12 Minutes 10 Single Arm... Read More