9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance: In Any Order, no Break between each AMRAP 16 Minutes 400m Run or 500m Row or 15/10 Cal Bike 20 KB Swings 53/35 15 Burpee Box Jumps AND….. AMRAP 16 Minutes 400m Run or 500m Row or 15/10 Cal Bike 30 Double Unders 30 Air Squats    Read more

Bench Press 3×5  and Bicep Curl 3×15 per arm Then…… AMRAP 15 Minutes 200m Run 20 Double Unders 15 Wall Balls 10 Ring DipsRead more

10 Minutes to work up to a heavy clean   Then… WWPF – For Time 200m med ball run Relay, 20/14 42 Power Cleans, 135/93 (partrner holds front rack) 42 Strict Pull-ups (partner hangs) 200m Med Ball Run Relay, 20/14 30 Power Cleans, 165/123 30 Strict Pull-ups (switch every 5/partner hangs) 200m Med Ball Run Relay, 20/14 18 Power Cleans, 195/143 18 Strict Pull-ups (synchronized)                      Read more

Over Head Squat 2-2-2   Then:   21 Overhead Squats 95/63 15 Hand Stand Pushups 9 Toes to Bar   15 Overhead Squats 95/63 15 Hand Stand Pushups 15 Toes to Bar   9 Overhead Squats 95/63 15 Hand Stand Pushups 21 Toes to Bar   Post Loads and Times to ZEN and Comments:   Come out and Support  longtime CFWC member Jen Cogliano and her friends and Family on Saturday 4/6 at East Goshen Park.   More Information about Charlotte Grace and the Fund can be found here   Sign up for the run Here   Read more

Bench Press: 6RM 2 x 6@90%   Then…   For Time: 21 Deadlifts, 225/153 15 Box Jump, 24/20 9 Burpee (bar facing)   15 Deadlifts 15 Box Jumps 9 Burpees (bar facing)   9 Deadlifts 15 Box Jumps 9 Burpees (bar facing)     Recruit your teams of 3 and SIGN UP!   Read more