Push Press   3-3-3   Then:   15 Min AMRAP of:   15 Box Jumps (24/20) 12 Push Presses (115/83) 9 Pullups   Post Loads and Times to ZEN and Comments:Read more

WWPF For Time   500m Row / 500m Row Relay 55 Deadlifts (partner holds DL/Switch every 5), 225/153   400m Row / 400m Row Relay 45 Toes 2 Bar  (synchronized)   300m Row / 300m Row Relay 35 Deadlifts (partner holds DL/ Switch every 5)   200m Row / 200m Row Relay 25 Toes 2 Bar (synchronized)   100m Row / 100m Row Relay     Are you Getting enough Greens?  IN STOCK @CFWC NOW! Read more

Snatch 2-2-2 Then 12 Min AMRAP of: 5 Power Snatch (135/93) 4 Ring Muscle Ups 3 Strict Hand Stand Pushups Post Loads and Times to ZEN and Comments:Read more

Bench Press: 1RM Weighted Strict Pull-up (3 sec pause): 1RM   Then…     For time:  21 Front Squats, 135/93 10 Double Unders 21 Jerks, 135/93 20 Double unders 15 Front Squats 30 DU 15 Jerks 40 DU 9 Front Squats 50 DU 9 Jerks 60 DU   Read more

2019 New Year WOD – Classes at 10 am and 12 Noon, Open Gym 10am-1pm AMRAP 30 Minutes 20 Burpees 19 Pullups 20 Box Jumps 24/20 19 Ring Dips 20 Cal Bike 19 Wall Climbs 600m Run or RowRead more