Front Squat Week 2: 1×10@70% 1×8@75% 1×6@80% 1xMax Reps @65% (15+) Then…. AMRAP 13 Minutes 50 OH Plate Lunges 45/25 25 Toes to BarRead more

Oly: 9am Endurance: 10:15am Yoga: 11:30am “Deja-Spooky-Vu ” – 40 min cap 400m Run 15 Burpees 400m Run 15 Burpees 30 Situps 400m Run 15 Burpees 30 Sit-ups 60 SA Push Press 400m Run 15 Burpees 30 Situps 60 SA Push Press 90 Double Unders 400m Run 15 Burpees 30 Situps 60 SA Push Press 90 Double Unders 120 Wall Ball ShotsRead more

CFWC Members, a transformer has blown next to the gym. We, and the medical center have no power, which means no lights, music or downstairs toilets. Peco worked overnight, but could not fix the problem yet. As of now we are canceling our 8 and 9:15am classes. We apologize for the inconvenience, and we will keep you updated if there are changes.Read more

15 Minutes to a Heavy Power Clean Then…… The Chief 5 Rounds of 3 Minute AMRAPS 3 Power Cleans 135/93 6 Pushups 9 Air Squats *1 Minute rest between rounds*Read more

WWPF 0:00 – 13:00 Work to heavy 3rm Deadlift 15:00 – 30:00 (15 min AMRAP) 10 Alt Strict C2B Pullups 20 Synchronized KB Swings, 70/53 30 Sandbag Lunges, Mix Anyway 30:00 – 35:00 (5 min AMRAP) Max Rope Climbs, Partner Holds SandbagRead more