9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        Read more

AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35 Keep doing what you’re doing.  Wash hands as soon as you enter the gym, stay home if sick.  Read more

Hang Clean: 2-2-2   Then…   For Time:  800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans, 185/123            Read more

Power Snatch 3-3-3 Then 50 Double Unders 10 Power Snatch 5 Bar Muscle Ups 40 Double Unders 8 Power Snatch 4 Bar Muscle ups 30 Double Unders 6 Power Snatch 3 Bar Muscle Ups 20 Double Unders 4 Power Snatch 2 Bar Muscle Ups 10 Double Unders 2 Power Snatch 1 Bar Muscle Up Snatch Weight 135#/93# Post Loads and Times to Zen and Comments: Remember to use our Fit Wipes and wipe everything you touch down when you are done working out.   Help stop the spread of COVID-19 as well as all the other viral and bacterial infections.   Wash your hands before and after your workout and please stay home if you are not feeling well.   Thanks -CFWCRead more

In Any Order: Once you start a movement, it must be done until completion 1 Mile Run or 2000m Row 100 Wall Balls 100 KB Swings 300 Double Unders 50 Burpees   Remember to use our Fit Wipes and wipe everything you touch  when you are done working out.   Help stop the spread of COVID-19 as well as all the other viral and bacterial infections.   Wash your hands before and after your workout and please stay home if you are not feeling well.   Thanks -CFWC    Read more