AMRAP 12 MIN 2K Row Max Rope Climbs in Remaining Time AMRAP 12 MIN 80/60 Cal Bike Max Sandbag Step-overs in Remaining Time, 100/75 (Box Knee HT) AMRAP 12 MIN 1600m Ski 30 Floor Press, 135/83 *Max Bicep Curls remaining time, 45/33Read more

Heavy Complex: 1 Clean + 3 Front Squats Then…. Happy 32nd birthday to Rob Lavoie and 9th birthday to Dookie the Killer Chihuahua 4 Rounds 8 Muscle Ups 8 Cleans (Squat) 165/113 E2MOM 9 Burpees for Dookie (Start with burpees)Read more

Sumo Deadlifts (WK 4) Build to heavy 6 rep max (3 sec neg) Then, take 15-20lb off the bar and do 2 sets @ 6-10 reps (3 sec neg) Then…. For Time 50 Double Unders 10 Kb Swings, 70/53 9 HSPU 100 DU 20 KB Swings, 70/53 15 HSPU 150 DU 30 KB Swings 21 HSPURead more

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