Pause Back Squat: 3-3-3   Then….   AMRAP 11 Minutes 11 Pistols, R Leg (modify w/step-ups or SL squat to box) 11 S2OH, 115/63 11 Pistols, L Leg 11 C2B Pull-ups   11ish years ago at the 1st annual Pukies Day WOD Virtual 6am/4pm Split Squat: 4 x 10 Rest 1-2 min between   Then…   AMRAP 11 Minutes 11 Pistols ,R Leg (modify w/squat box or reverse lunges) 11 Push-ups 11 Pistols, L Leg 11 SDHPRead more

9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as you can Then…. AMRAP 13 Minutes 5 Strict Pullups 1o Burpees 15 Air Squats Then…… AMRAP 13 Minutes 50 Situps 50 Supermen 200m OH Plate Carry 45/25 Today marks 11 years in business for CFWC!!          Read more

15 min to heavy strict press   Then…   10-9-8-7-6-5-4-3-2-1 Kb Snatch, 53/35 Cossacks Squats, 53/35 *Run or Ski 200m after each even round   Virtual: 9am Cossacks Squats: 3 x 10 / leg 1/2 Kneeling Press: 3 x 10/ Arm   Then…   10-9-8-7-6-5-4-3-2-1 Cossacks Squats SA Push Press, right *20 mountain climbers after each even roundRead more

5 Rounds – For Quality (15 min cap) 4 Barbell Roll Outs 8 Barbell Bent Over Rows (manage weight for control and unbroken) 12 Reverse Barbell Lunges, 45lb plate height   Then…   15 Min EOMOM 1st Min: 10/8 Cal Ski 2nd Min: 12 Wall Ball Shots, 20/14 3rd Min: 12 Russian Twists, 20/14   Then…   6 min Finisher 2 min max wall sit 2 min max handstand hold 2 min max Hang   Virtual 6am/4pm   Single Leg RDL or Split Stance: 3 x 10-12 Single Arm HighPull: 3 x 10   Then…   AMRAP 13 Minutes 50 DU (modify w/singles or lateral jumping) 30 KB/DB Swings 10 Push-ups (3 sec tempo)Read more

15 Minutes to a Heavy Snatch Then…… Burpee Amanda 9-7-5 Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups) Hang Snatch (squat) 115/83 Virtual WOD: 6am, 12 Noon, 6pm a. Front Raise to Lateral Raise 3×15-20 per arm b. Turkish Sit Up to Toes to Bell 3×15 Then…….. 3 Rounds 1 Minute Wood Choppers, Rt 1 Minute Box Jumps or Tuck Jumps 1 Minute Wood Choppers, Lt 1 Minute Burpees Fit4ALL 9 am: Bring a Friend for Free AMRAP 30 Minutes 20 Barbell Roll Outs 30 Burpees Over Bar 40 DB Push Press (20/arm) 50 DB Split Squats (25 right, then 25 left) *Must run 1 mile or Row 2000m at some point*      Read more