WOD

12 Min to establish a heavy power snatch Then… “Wacky Wiser Partner Friday” 15 min AMRAP: Partner 1: Row for Calories While…. Partner 2: completes... Read More

Front Squat 3-3-3 Then 10 Rounds of: 9 Wall Balls 12 Box Jumps 15 Pushups 7:30PM Strength Class Post loads and times to comments:

Flight Simulator: Double Unders 12 Min Cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * Scale rep scheme to ability Then… 3 Rounds: 50 Air Squats 6 Muscle Ups 12 KB... Read More

15 Minutes to Heavy Power Clean and Push Jerk Then…. 4 Rounds 400m Run 10 Power Clean and Push Jerk 135/95 Don’t forget, the St... Read More

14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00... Read More

9am: Yoga (no open gym) 10am: Olympic Lifting W/Ryan 11am: Endurance 12pm: Open Workout 14.2   Complete the following in any order… 2 mile run... Read More

Pop Quiz Everyone will be doing our baseline as a test to compare against when you started. In case you are a veteran from CFWC... Read More

Row 500m x 3 Then… With A Partner, Complete the Following: AMRAP 18 Minutes: 5 Shoulder to OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps,... Read More