(15 Min Cap) Death By Power Snatch, 115/73 *complete one rep the 1st min, two reps the 2nd min, three reps the 3rd min and so. Continue this pattern until you can no longer complete the amount of reps for that minute 10 Rounds 200m Run 3 Ring Muscle Ups *modify with 3 burpee chest 2 bar pull-ups or your hardest push/pull comboRead more

Front Squat Week 3 Every 2 Minutes 2×6@80 2×4@85 2×2 @90 1x ME at 70% (12 + reps) Then….. 10 Rounds 30 seconds on, 30 sec rest DB or KB Hang Clean and Jerk (2 DB or 2 KB)-Moderate to HeavyRead more

Olympic Lifting -Snatch w/pause 2″ off floor: 5 x 1 -Hang Clean + 2 Jerks: 4 x 1 Enduro Chipper 100 Air Squats 25 Drag Rope DU 80 Plate Ground 2 OH, 45/25 25 Drag Rope DU 60 Plate Burpees 25 Drag Rope DU 40 Pull-ups 25 Drag Rope DU 20 HSPU (scale w/weighted Push-ups) 25 Drag Rope DURead more

CFWC 14th Anniversary Party is Today! EMOM 100m Sprint Then….. Donkey Kong 2023 Version 21-15-9 Wall Ball KB Swing 70/53 Burpee Box Jumps 24/20 *Scale Monkey Bars after Each MovementRead more

WWPF For Time 3 Synchronized BMU 20 KB Deadlift , 70’s / 53’s 100m Sandbag Carry Relay, 100/75 (each to 100m) 6 Synchronized BMU 40 KB Deadlift 100M Sandbag Carry Relay 9 Synchronized BMU 60 KB Deadlift 100M Sandbag Carry Relay 12 Synchronized BMU 80 KB Deadlift 100M Sandbag Carry RelayRead more