Olympic Lifting -Snatch w/pause 2″ off floor + Low hang snatch (below knee): 5 x 1 -Clean (from blocks): 5 x 2 Endurance “The Hutch” – In Memory of David Hutcheson (CFWC Member 2013 – 2018). Dave was Born April 30, 1955 and he was 63 years old when he passed away from prostate cancer. Dave loved our Sunday Endurance class so we will do this in his honor <3 For Time: 400m Run 63 Wall Ball Shots, 20/14 800m Run 55 KB Swings, 53/35 1200m Run 30 Burpee Box Jumps, 24/20 1600m RunRead more

8am and 9:15am Choose a Hero 10:30am Ruck Version of Manion Choose a Hero LUCE Wearing a 20 pound vest, three rounds for time of:1000m Run10 Muscle-ups100 Air Squats Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device. He is survived by by his wife, Kendahl Shoemaker; 5-year-old daughter, Carrie; and parents, Ronald and Katherine. Or….. LOREDO Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He...Read more

WWPF 0:00 – 5:00 Max Clean & Jerk, 95/63 5:00 – 10:00 Max Cal Bike (mix cal anyway) 10:00 – 15:00 Max Clean & Jerks, 135/93 15:00 – 20:00 Max Drag Rope DU (mix reps anyway) 20:00 – 25:00 Max Clean & Jerks, 165/123 25:00 – 30:00 Max 100m Runs (Relay Style) 30:00 – 35:00 Max Clean and Jerks, 185/143Read more

In Any Order AMRAP 12 Minutes 10 Strict Pullups 20 KB Gorilla Rows 53’s/35’s -Alt Arms 40 Split Squats 95/63 AMRAP 12 Minutes 15 Leg Raises 15 Russian Twist (30 taps) 15 Turkish Situps 45sec Hollow Body Hold AMRAP 12 Minutes 12/10 Cal Ski 20 Burpees to TargetRead more

a. RDL 3×6 b. Strict Press 3×6 Then… Belated Earth Day-365 80 Wall Balls 70 KB Swings 53/35 60 Box Jumps 50 Pushups 40 Toes to Bar 30 Burpees Over KB 20 GHD Sit Ups 10 Kipping HSPU 5 Strict HSPURead more