10 Minutes to work up to a heavy clean   Then… WWPF – For Time 200m med ball run Relay, 20/14 42 Power Cleans, 135/93 (partrner holds front rack) 42 Strict Pull-ups (partner hangs) 200m Med Ball Run Relay, 20/14 30 Power Cleans, 165/123 30 Strict Pull-ups (switch every 5/partner hangs) 200m Med Ball Run Relay, 20/14 18 Power Cleans, 195/143 18 Strict Pull-ups (synchronized)                      Read more

Over Head Squat 2-2-2   Then:   21 Overhead Squats 95/63 15 Hand Stand Pushups 9 Toes to Bar   15 Overhead Squats 95/63 15 Hand Stand Pushups 15 Toes to Bar   9 Overhead Squats 95/63 15 Hand Stand Pushups 21 Toes to Bar   Post Loads and Times to ZEN and Comments:   Come out and Support  longtime CFWC member Jen Cogliano and her friends and Family on Saturday 4/6 at East Goshen Park.   More Information about Charlotte Grace and the Fund can be found here   Sign up for the run Here   Read more

Bench Press: 6RM 2 x 6@90%   Then…   For Time: 21 Deadlifts, 225/153 15 Box Jump, 24/20 9 Burpee (bar facing)   15 Deadlifts 15 Box Jumps 9 Burpees (bar facing)   9 Deadlifts 15 Box Jumps 9 Burpees (bar facing)     Recruit your teams of 3 and SIGN UP!   Read more

Strict Press 5×3 DB or BB Then…. In Any Order: 1000m Row 50/40 Cal Bike 75 Ring Rows 100 Sit Ups 200 Double Unders  Read more

TWOW: 4 x 800m Run at RPE 8-9 FAST!!!! Rest as needed in between 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) -10 Minutes max legless rope climbs (use legs if can’t do legless yet) -40 Weighted pistols, alt legs 53/35 -EMOM 5 Minutes-max strict ring muscle ups 40 seconds of every minute, 20 sec rest 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: 19.1 AMRAP 15 Minutes 19 Wall Balls 19 Cal Row AND…. 12-9-6-3 Deadlift 305/225 Strict HSPU  Read more