Bench Press: 4 x 6 @ 75-80% THEN….. For Time 50 Cal Ski or Row 50 Push Press, 95/63 50 Sit-ups / V-up / GHD 40 Cal Ski or Row 40 Push Press 40 Sit-up / V-up / GHD 30 Cal Ski or Row 30 Push Press 30 Sit-up / V-up / GHDRead more

Deadlift 6rm Then, 1 x 6+@90% THEN… 4 rounds for time 50 Double Unders 30 Wall Ball Shots 10 Med Ball Weighted Pull-upsRead more

Heavy Complex: Power Clean + Hang Power Clean + Jerk Then…..In Any Order (break into rounds to scale) 30 Bar Muscle Ups 30 Hang Power Clean 165/113 30 Burpee Box Jumps 24/20 3000m (3km) BikeRead more

Front Squat: (Week 3) 3 x 3 @ 85% THEN….. Mainsite WOD 3 rounds for time of: 400-m run15 sumo deadlift high pulls15 thrusters Rx: 95/63Read more

Olympic Lift Technique Class: -Pause Jerk with 5 second pause in dip and 3 second pause in catch-5 Heavy Singles -Pause Clean with 2 second pause at knee -3×3 over 80% Endurance WOD: Juneteenth CFWC Style AMRAP 32 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat Cleans 155/103 800m Run Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves. Juneteenth was made a federal holiday in 2021. The rep scheme signifies the date of the Freedom Day, 06/19/1865Read more