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

WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35 10 Box Jumps 24/20 AMRAP 12 Minutes: Switch when P1 finishes cal on bike 25/20 Cal Bike ME Double Unders  Read more

Power Snatch 3-3-3   Then   15 Min AMRAP   10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:    Read more