8:30am Class 10 Minute Row, alternating Rating of Perceived Exertion(RPE) Row at RPE 9/10 for 30 seconds Row at RPE 5/10 for 30 seconds Then…. AMRAP 15 Minutes 20 Goblet Squats 15 DB Floor Press 10 Pullups or Ring Rows 0:45 Plank HoldRead more

Back Squat 4 RM, then 2×4 @100% Then….. EMOM 12 Minutes-Switch movements every minute 1 Minute Ski Erg 1 Minute Ring Pushups 1 Minute Thrusters 45/33 Ann and Kev, Fit4ALL champs!Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 12 Minutes 200m Plate Carry 35s/25s 400m Run or 500m Row AMRAP 12 Minutes 50′ Plate Push 35/25 20 Plate Push Press 10/8 Cal Bike AMRAP 12 Minutes 5 Strict Pullups 10 T2B or V Ups 15 Wall Balls CFWC’s inaugural Fit4ALL Class!      Read more

Deadlift 7×1 Then: 14 Min AMRAP of: 800 Meter Run Then With Remaining Time Complete: 3 burpee box jump-overs 3 deadlifts (225/153) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc etc……. Post Loads and Times to ZEN And Comments:Read more

EMOM 7 Min 1 clean 2 hang cleans   then….   Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring Dip   F4ALL Wall SitRead more