Wacky Wiser Partner Friday Work to a heavy: Hang Squat Clean + 2 Front Squats “Leftovers” – 18 MIN AMRAP – YGIG 5 DB Cleans (from floor), 50’s/35’s 5 Shuttle Runs (up and back = 1) 5 Burpees over DBRead more

THANKSGIVING Mash-up w/CFWC Coaches 400m Turkey Trot Stop #1: Hors d’oeuvres w/Samantha, Trey, J-cogs 60 Lunges 30 Push-ups 15 Cal Ski 400m Turkey Trot Stop #2: Apertif w/ Brantlee,Bardwell and Bayer 12 Muscle Ups 0r 15 Burpee Pull-ups 400m Turkey Trot Stop #3: Main Course W/Jimmy & Steve 3 Rounds 15 Deadlifts, 225/153 15 DB Thrusters, 50s/35s 400m Turkey Trot Stop 4: Dessert w/ Jess, Syd, Dina, Dani 10-9-8-7-6-5-4-3-2-1 KB Swing, 53/35 Sit-upRead more

1A.SA DB OH Press: Establish a 1 Rep Max 1B. Weighted Pull-up: Establish a 1 Rep Max “Walk This Way” – 10 Min AMRAP Wall Walk Ladder: 1-2-3-4-5……. 50’OH Walking Lunge, 50/35 (3 Rounds For Quality) Max Reps Chin-ups + Max Reps DB Bicep Curls Max Reps Close Grip Push-ups + Max Reps Barbell Skull CrushersRead more

DeJaVu: “Echo Chamber” AFAP in 3 Min, AFAP in 6 Min, Finish. *Rest 2 min between each rd 5 snatches, 135/93 100 DU 4 Snatches 30 Wall Ball Shots, 20/14 3 Snatches 30 KB Swings, 70/53 2 Snatches 30 Burpees over bar 1 SnatchRead more

WK 4: Reverse Deficit Lunges: 12-16 *Increase weight or reps “Elizabeth on the Ropes” 21 Power Cleans, 135/93 21 Ring Dips 3 Rope Climbs 15 Power Cleans 15 Ring Dips 2 Rope Climbs 9 Power Cleans 9 Ring Dips 1 Rope ClimbRead more