Week 4  Tempo Back Squat 3,3,3 (tempo is 2 sec down – 2 sec pause – 2 sec up. rest 2-3 mins (build from last week) then… 7min EMOM 8 DB Push-press 50’s/35’s 8 Pull-ups (complete both in the same minute) rest 2 min 7 min EMOM 8 DB Front Squats 50’s/35’s 8 Burpees (complete both movements in the same minute)  Read more

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