Back Squat 4 sets of 5 reps at 80% then… 3 sets of 20m Barbell walks at 100% of 1RM back Squat Then…   10min EMOM 1st min Quadruped Bear Crawl 2nd min Strict Toes to Rings  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance With Brian No Yoga Today Endurance: 5 Rounds 600m Run 30 Sit Ups 15 Pullups 15 Pushups 30 Double Unders *Must bike 40/30 Cal during workout*   Nicole B during Barbells for Boobs!Read more

Grace 30 Clean and Jerks for Time RX 135/93 Scaled 115/73 Masters RX 50-59 years old 105/73 Masters RX 60+ 95/63 Doors will open at 8:15am and Registration will start at 8:30am. First heat is at 9:15. We will run heats every 15 minutes until around 1pm. We recommend you show up at least half an hour before your preferred heat time. There will be a special half time show, as usual! Legend’s heat will be at 10:15 and Kid’s heat will be at 10:30! Special thanks to Clayborn Pottery and Textiles, Under Armour, Dr. Adam Maurer, Kill Cliff, The Pourhouse/PJ Whelihan’s, P3 Nutrition, and many more for being sponsors! 8:15am Doors open 8:30am: Registration begins 9:01: National Anthem 9:15: 1st heat 10:15am-Legends 50+ class heat 10:30am-Kid’s class heat 11:30 halftime show! Clean and Jerk Invitational 1RM fundraiser. Bet on your favorite CFWC weightlifter! 11:55-1pm remainder of heats until completionRead more

WWPF 0:00 – 13:00 13 Min AMRAP RELAY 12/10 Cal Assault Bike 8 DB Squats, 50’s/35’s 1 Legless Rope Climb ——2 min break——- 15:00 – 28:00 13 Min AMRAP  40 Deadlifts, 225/153 (Mix Anyway) 30 Russian Twists (Switch every 5) 20 Alt Pistols ——2 min break——– 30:00 – 35:00 5 Min Finisher Max Burpee Box Jump Overs, 30/24     B4B                      Read more

Jerk 3×3   Then   6 Rounds of:   200 Meter Run 7 Clean and Jerk 135/93 10 Toes Through Ring   Post Loads and Times to Zen and Comments:  Read more