TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 SKILL WOW: 10 Minutes handstand practice 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 Minutes freestanding HSPU practice or 20 strict hspu on wall if not ready for freestanding Tabata C2B Pullups 3×5 strict ring muscle ups or accumulate 15-20 kipping if no strict yet 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 5x Pegboard ascent and descent EXTRA WOD 3 Rounds 10 Bar Muscle Ups 20 Weighted Pistols 35/26 lb kb 30 GHD Situps  Read more

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps @ 80-85% THEN… 14- 12 – 10 – 8 – 6 – 4 -2 Pistols (scale today with cossack squats) 20 m Handstand Walk (scale with bear crawl) Thanks for the great turnout and love for our “Hutch WOD”Read more

Olympic Lift Technique Class 9am The Hutch Hero WOD 10am Please join us today to honor our friend and CFWC member Dave Hutcheson.  He has been an integral part of our community for 4 years and an especially huge part of our endurance WOD community.  He has been battling cancer for all 4 of the years that we’ve known him, and has been fighting graciously and bravely.  All levels are welcome to come and honor him with this workout, and you will be able to scale the amount of running if you are not used to the volume.  We’d like to get as many people as possible so that we can show him just how much we love and respect him by coming together and doing some of his favorite movements.   THE HUTCH 400m Run 63 Wall Balls, 20/14 800m Run 55 KB Swings 70/53 1200m Run 30 Burpee...Read more

Power Snatch 2-2-2   Then:   15 Min Amrap of:   Power Snatch Cindy   1 Round of cindy 5 pullups 10 pushups 15 airsquats 1 Power Snatch   Cindy round 2 2 power snatch   Cindy round 3 3 Power Snatch   etc.. etc.. for 15 Min.  Read more

WWPF 0:00 – 10:00 10 MIN AMRAP 7 Deadlifts, 275/203 7 Synchronized Burpees over bar *Partner 1 does all 7 DL in rd 1.  Partner 2 does all 7 DL in rd 2. Both partners do synchronized burpees over bar each around.   11:00 – 15:00 4 MIN AMRAP Max Effort Strict Pull-ups (partner hangs)   16:00 – 26:00 10 MIN AMRAP 10 Shoulder 2 OH, 155/113 10 Synchronized Hurdle Jumps, 24/20 *Partner 1 does all 10 S2OH in rd 1. Partner 2 does all 10 S2OH in round 2. Both partners do synchronized hurdle jumps each round   27:00 – 31:00 4 MIN AMRAP Max Effort Weighted Push-ups, 45/25 (partner rests)       This Sunday July 22 will be a Special Hero Endurance WOD for “The Hutch” He has been been battling prostate cancer for some time now and is currently in hospice care fighting for his life....Read more