WWPF 15 Min to Max Snatch   Then….   WWPF For Time 42-30-18 Back Squats, 185/123, Mix Anyway Toes 2 Bar, partner hangs Then…. AB Blast Cash Out 100 Russian Twists (Partner Holds Front Plank), Mix Anyway          Read more

Push Press 3-3-3   Then:   12 Min AMRAP of:   12 Box Jumps 9 DeadLifts (135/93) 6 Shoulder to Overhead (135/93) 3 Front Squats (135/93)   Post Loads and Times to ZEN and Comments:  Read more

RDL: 3 x 5 L-Sit: 3 x M.E. (Try all 3 versions)   Then…   For Time 21 OHS, 95/63 21 Burpees Over Bar 15 OHS, 115/73 15  Burpee Hurdle Jump, 24″/20″ 9 OHS, 135/83 9 Burpee Box Jumps, 24″/20″     Congratulations to Govind who is our Motivational Member of the Month! Govind Sat down with @coachfoose back in the fall to dial in on his nutrition. Since that Nutrition Tune-Up, Govind has lost 25lbs and 10+ % body Fat! Light bulb moment: “I have been pretty regular at Cfwc for a little over 3 years but weight had remained around that 200 mark, then I gained like 6 pounds in just a week. Wanted to end it”. Hardest part: “Giving up drinking, I do have an occasional beer but that’s about all. This has been the case since I spoke to Steve. Intermittent fasting, was another one. In...Read more

Clean 2-2-2 Then….. AMRAP 16 Minutes 5 Cleans 185/123 20 Pullups 30 Double Unders 5 Cleans 15 C2B Pullups 30 Double Unders 5 Cleans 10 Bar Muscle Ups 30 Double Unders Sign up for the Crossfit Open at games.crossfit.comRead more

TWOW: 8x100m Up hill sprint with sled 45/25, walk back recovery.  RPE 8 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) -Tabata C2B/T2B, alternate every round for 8 rounds total -3×10 Bar Muscle Ups as unbroken as possible 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: Crossfit Open WOD 18.3-14 Minute Cap 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches, Women...Read more