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

Fit4ALL at 8:30am: 50 Double Unders or Singles 50 sit ups 25 Pushups 50’ plate Push 40 Doubles or Singles 40 Sit Ups 20 Pushups 50’ Plate Push 30 Doubles or Singles 30 Sit Ups 15 Push Ups 50’ Plate Push 20 Doubles or Singles 20 Sit-ups 10 Pushups 50’ Plate Push 10 Doubles or Singles 10 Sit Ups 5 Push Ups 50’ Plate PushRead more

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   21-15-9-15-21   Cal on Airbike (Ski Erg if full only) Push press 95/63 Pullups   Post Loads and Times to ZEN and Comments:    Read more