Tempo Back Squat: 4-4-4 3s drop 3s pause 3s up Rest 2-3 min between (build from last week) Then… EMOM 12 min 1st min Barbell Back Rack reverse lunge 95/65 2nd min dual DB Curl & Press ahap Who will survive the Battle for Winterfell???Read more

9 am- Olympic Lift Technique with Amie 10 am- The Hutch Hero WOD 11:15 am- Yoga with Brantlee Endurance: The Hutch Hero WOD Please join us today to honor our friend and CFWC member Dave Hutcheson.  He was been an integral part of our community for 4 years and an especially huge part of our endurance WOD community.  Sadly, he passed away last year from cancer, which he fought bravely.  We miss him so much, and each year we will honor him with this workout, filled with his favorite movements.  63- his age at passing, 55-his year of birth, 30-his birthdate is 4/30.  All levels are welcome to come and honor him with this workout, and you will be able to scale the amount of running if you are not used to the volume.  Please wear your favorite Kentucky gear 🙂 THE HUTCH 400m Run 63 Wall Balls, 20/14 800m Run...Read more

Bench Press: 3 x Max Reps, (Men: BW /Women: 3/4BW   Then…   “Fight Gone Badish” – Complete max reps at each 1 minute station. There is no rest between stations. Everyone will rest on the last minute of each round. 3 Rounds: Wall Ball Shots, 20/14 10m Shuttle Run Renegade Rows, 50’s/35’s – LEARN MORE HERE Box Jump, 20″ Cal Row Rest 1 Min   Dont’ be that guy            Read more

WWPF   0:00 – 6:00 6 Min AMRAP 50 Hang Squat Cleans, 95/63 *Max Synchronized Burpee Pull-ups in remaining time   8:00 – 14:00 6 Min AMRAP 40  Hang Squat Cleans, 135/83 *Max DU in remaining time (switch every 25)   16:00 – 22:00 6 Min AMRAP 30 Hang Squat Cleans, 165/103 *Max Cal Bike in remaining time (switch as needed)   24:00 –  30:00 6 Min AMRAP 20 Hang Squat Cleans, 185/123 *Max ALT Rope Climbs in remaining time          Read more

Snatch 3-3-3   Then:   5 Rounds for Time: 20 Kettebell Snatch (53#/35# – 10L/10R) 15 Box Jumps (24/20) 20 Pushups   Post Loads and Times to ZEN and Comments:  Read more