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

Sumo Deadlift (WK 3) Build to heavy 6 (3 sec eccentric) Then, drop weight 15-20lb and do 1 max set of 8-12 (3 sec eccentric) For Time 10 Deadlifts, 275/173 3 Toes 2 Bar 8 Deadlifts 6 Toes 2 Bar 6 Deadlifts 9 Toes 2 Bar 4 Deadlifts 15 Toes 2 Bar 2 Deadlifts 21 Toes 2 BarRead more