Brian Saviski/Dave Hutcheson Birthday Extravaganza AMRAP 30 Minutes 4 Bar Muscle Ups 5 Power Cleans 185/123 20 Burpees 20 Box Jumps 24/20 400m Run *Must Row 2000m at some point* (not to be broken up) Happy birthday to Brian, and let us remember Dave Hutcheson, who would be 64 today.Read more

TWOW: 10x 30 second prowler push with 30 second rest.  RPE 8, weight 135/95 Then… EMOM 10 Minutes 100m Sprint RPE 8 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec 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) -EMOM 5 Minutes 1 Ring muscle up, 2 ring dips, 1 ring muscle up-as a complex -Tabata T2B 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: 5-4-3-2-1 Hang Squat Clean 225/153 Ring Muscle Up AND…. 3 Rounds 10 D Ball Over Shoulder-Heavy 20 Cal Assault 20 Cal Ski Erg 3 Peg Board Ascent...Read more

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