Olympic Lifting: Snatch: 75%/3, 80%/2 , 85%/1 78-83%/ 3, 85-88%/2, 90-93%/1 Power Clean EMOM 3’s until you miss, 2’s until to miss, Singles for rest of way Endurance AMRAP 32 Minutes 5 Wall Climbs or 15 Pushups 10 Chest to Bar Pullups 20 DB Snatch (Heavy) 30 Burpees 40 Sit Ups 50 Air Squats 400m Run or SkiRead more

Classes at 8am and 10am-Please reserve a spot in Zenplanner 12 DAYS OF CFWC CHRISTMAS 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 Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb swings…. Seven burpee tuck jumps, 6 knees to elbows…. Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows…. Nine Sit ups, 8 box jumps, 7 burpee tuck jumps…. Ten KB Snatches 53/36, 9 sit ups, 8 box jumps…. Eleven Wall Balls, Ten kb snatches, 9 situps….. Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more

Hang Clean 1-1-1 Then……. Happy Birthday Kim Lew!! 5-4-3-2-1 Hang Clean 205/143 Rope Climb 15′Read more

Weighted Strict Pull-up: 1RM Then… “Jingle Bells” 16 Min AMRAP 10 KB Cleans 20 KB Goblet Squats 10 KB Snatches 20 KB OH LungesRead more

Christmas Miracle: Bench Press 3-3-3 Then…… Assassin Cindy-AMRAP 20 Minutes 5 Cal Bike or Ski 10 Pushups 15 Box Jumps 24/20 *EMOM 5 BurpeesRead more