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

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