Bench Press: 6RM 2 x 6 @ 85-90%   Then…   2 Rounds 2 Min Max KB Snatches, 70/53 1 min break 2 Min Max Target Burpees 1 Min Break 2 Min Max Cal Bike 1 Min Break   We lost a great friend of the CFWC community yesterday, RIP Hutch. We will honor you every year with the “The Hutch” Hero workout. Obituary            Read more

15 Minutes to Heavy Clean and Jerk Then….. Cash in: 800m Run 3 Rounds 7 Muscle Ups 5 Bodyweight Clean and Jerks Cash out: 800m Run   The Crossfit Games start tomorrow!! Watch Evan compete at games.crossfit.comRead more

TWOW: 800, 600, 400, 200, 800, 600, 400, 200 Rest 1:1, RPE at 7 Skill WOD: 10 Minutes HS practice, no walk.  Try to hold static handstand off of wall as long as possible. 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked EMOM 5 Minutes 5 Strict HSPU and 5 Strict Pullup 2x ME Ring Muscle Ups Extra WOD From 2018 Crossfit Games teen 2 rounds for time of: 1,000-m row 750-m SkiErg 50 dumbbell squats   M 50-lb. dumbbells F 35-lb. dumbbells  Read more

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps THEN… 15 – 12 – 9 Sumo Deadlift High-pull 135/95 Chest to bar Pull-ups Good Luck to Evan Haines as he makes his way to Madison this week for The CrossFit Games!Read more

9am Oly (Coach Amie) Muscle Snatch Power Snatch + Snatch Snatch High pull   10am Endurance: 0:00 – 8:00 100m Sprint EMOM   10:00 – 18:00 AMRAP 10 Pullups 15 Pushups 20 Situps 25 DU   20:00 – Finish 1 Mile Run   Amie is Coaching Olympic Lifting this Sunday.    Read more