9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 50 Goblet Squats 53/35 400m Run 40 Ring Rows 400m Run 30 Burpees 400m Run 20 Cal Bike or Row 400m Run    Read more

A. Bench Press 5-5-5 B. Barbell Bicep Curl 10-10-10 (3 second eccentric, fast concentric) Then….. AMRAP 15 Minutes 5 Strict Pullups 15 Pushups 30 KB or DB Snatch 53/35 Don’t forget to sign up for the CFWC Super Summer Total!! Registration closes soon!                  Read more

WBPF- For Time With a Partner: Partner Karen: 150 Wall Balls for Time (one person works at a time, split reps however you want) Partner Grace-a-bel: 30 Clean and Jerks 135/93 (15 per person) And 30 Snatches 135/93 (15 Per Person) Partner Annie: (double unders are relay style, situps can be done at same time) 50-40-30-20-10 Double Unders Sit Ups CASH OUT: 50 alt burpees (25 each)      Read more

Over Head Squat 2-2-2   Then:   5 Rounds:   20 Double Unders 15 Pullups 10 Over Head Squat (95/63)   Post Loads and TImes to ZEN and Comments:  Read more

DEADLIFTS AND DIPS: WK 1 1A. Deadlift: 5 x 5 @ 75% (all working sets MUST be done at 75% of last weeks 1RM Test. Do NOT go heavier than the prescribed amount) 1B. Weighted Dips: 3 X 10   (must have 15-20 perfect pushups) . Modify with: 3 x Max Effort PERFECT pushups   Then…   AMRAP 10 Minutes  9 Strict HSPU 15 Toes through Rings 21 Med ball Cleans, 20/14       “Training the deadlift is simple. Hit it hard, hit it heavy, then let your body recover and grow” Please start the program with an accurate 1RM. We tested this last Wednesday. If you do not have a current or recent 1RM Deadlift, please reTest. Training above the prescribed % may result in overtraining and possible injury. Training well under your max will not yield good strength gains.  Read more