EMOM 7 Minutes 1 Hang Clean 1 Clean 1 Jerk Then…. AMRAP 16 Minutes 5 Ring Muscle Ups 10 Clean and Jerks 165/113 15 KB Deadlifts 70s/53s 300m Run   It’s hot out.  Stay hydrated and dress appropriatelyRead more

TWOW: 20 Minute run, Fartlek style.  Alternating between 2 minutes fast at RPE 8 and 1 minute slow at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Weighted Pistols 3x 10 per leg -10 x Legless Rope Climbs -20 Ring Muscle ups with 2 second pauses in bottom of dip -5x Peg Board Ascents No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODS: EMOM 18 Minutes, alternate movements each round Prowler Push 160/105 fifty foot increments Farmer Carry 70s/53s fifty foot increments KB...Read more

Week 6 Tempo Back Squat: 3 Sets of 2,4,6 reps 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps per set; rest 2 mins between sets 2 Seconds down 1 Second Pause Fast on the way up Then….. 21-15-9 DB Power Cleans 50s/35s HSPU This is the last week to sign up for the Super Summer Total!  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 100m Farmer Carry 70’s/53’s 600m Run 20 Wall BallsRead more

Bench Press 1-1-1 Then….. Schmitt: 31 Calorie Row 31 Dumbbell Curls 50/35 31 Situps 31 DB Floor Press 31 Walking Lunges 31 Dumbbell Deadlifts 31 Pushups 31 Dumbbell Goblet Squats 31 Double Unders *4 Burpees every minute, except during the row* This memorial WOD is named for Amanda (Schmitt) Grazioli who was killed by her husband on March 8, 2018. Amanda was 31 years old when she was killed (31 reps of each movement) and she was born in April (4 burpees at the top of each minute).” She was friends and classmates with CFWC member, Rachel G.Read more