TWOW: 20 Minute run, Fartlek style.  Alternating between 2 minutes fast at RPE 8 and 1 minute slow at RPE 5 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -Weighted Pistols 3x 10 per leg -10 x Legless Rope Climbs -20 Ring Muscle ups with 2 second pauses in bottom of dip -5x Peg Board Ascents 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: EMOM 18 Minutes, alternate movements each round Prowler Push 160/105 fifty foot increments Farmer Carry 70s/53s fifty foot increments KB...Read more

Week 6 Tempo Back Squat: 3 Sets of 2,4,6 reps 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps per set; rest 2 mins between sets 2 Seconds down 1 Second Pause Fast on the way up Then….. 21-15-9 DB Power Cleans 50s/35s HSPU This is the last week to sign up for the Super Summer Total!  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 100m Farmer Carry 70’s/53’s 600m Run 20 Wall BallsRead more

Bench Press 1-1-1 Then….. Schmitt: 31 Calorie Row 31 Dumbbell Curls 50/35 31 Situps 31 DB Floor Press 31 Walking Lunges 31 Dumbbell Deadlifts 31 Pushups 31 Dumbbell Goblet Squats 31 Double Unders *4 Burpees every minute, except during the row* This memorial WOD is named for Amanda (Schmitt) Grazioli who was killed by her husband on March 8, 2018. Amanda was 31 years old when she was killed (31 reps of each movement) and she was born in April (4 burpees at the top of each minute).” She was friends and classmates with CFWC member, Rachel G.Read more

WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35 10 Box Jumps 24/20 AMRAP 12 Minutes: Switch when P1 finishes cal on bike 25/20 Cal Bike ME Double Unders  Read more