WWPF 0:00 – 10:00 Work up to a max power snatch   12:00 – 22:00 1o min AMRAP: 10 alt power snatches, 135/83 15 Synchronized Hurdle Jumps, 24/20 20 C2B Pull-ups (partner hangs)   24:00 – 34:00 10 Min AMRAP relay: 6 Toes Through Rings 9 Russian Twists, 20/14 12 Situps *Partner holds front plank  Read more

Press 5-5-5   Then:   In 15 Mins complete:   750 meter row.   Then AMRAP of:   10 Wall Ball (20/15) 10 Deadlift 155/103 10 Hand Release Pushups   Post Loads and Reps Completed to Zen and Comments:    Read more

Back Squat: 3 x 5 @ 75-80%   Then…   For Time:  12 DB Snatches, 50/35 20 Double Unders 12 Toes 2 Bar   12 DB Snatches 40 Double Unders 12 Toes 2 bar   12 DB Snatches 60 Double Unders 12 Toes 2 Bar   12 DB Snatches 80 Double Unders 12 Toes 2 Bar   12 DB Snatches 100 Double Unders 12 Toes 2 Bar   Welcome our newest member Paige Cora Reischer Congrats to Meg and Jay!Read more

15 Minutes to a heavy Hang Clean Then…. AMRAP 18 Minutes 5 Muscle Ups 10 Squat Cleans 185/133 25/20 Cal Bike 5 Muscle Ups 30 Burpee Box Jumps 24/20 CFWC Partner Competition is February 9th!    Read more

TWOW: Since it is icy, we will use assault bike Every 2 Minutes for 20 Minutes 25/20 Cal Bike at RPE 8.  Get off of bike and walk for remainder of the 2 minute intervals.   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) -Ring Muscle Up Complex: 10 sets 2 Strict, false grip ring pullups, 2 strict ring muscleups, 2 kipping -Tabata T2B- try to keep reps steady throughout 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: If you didn’t do last...Read more