Bench Press 2-2-2 Then…. AMRAP 15 Minutes 20 Pullups 20 Barbell Lunge 95/63 20 Burpee Over Bar 200m Run    Read more

WWPF   CASH IN: 2K Row   “Diannie” 50/50 DU Relay 18 Deadlifts, 225/153 (mix reps anyway) 9 Strict Synchronized HSPU   40/40 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   30/30 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   20/20 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   10/10 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   CASH OUT: 150 Situps (Switch every 15 reps)            Read more

Front Squat 3×5   Then:   30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans   Post Loads and Times to Zen and Comments:  Read more

RDL: 3 x 5 Strict Wt Pull-up: 3 x 3   Then….   Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until 30 reps are completed for both   Example: :20 sec of cleans / :10 rest :20 sec of Jerks / :10 rest :20 sec of cleans / :10 rest :20 sec of jerks / :10 rest *If you complete all of the cleans or jerks first, tabata the other movement until 30 reps are completed   CASH OUT:  8 Rounds: Tabata Planks, 45/25     Save the Date: Sat Nov 10th @ CFWC We will be doing our annual B4B Grace fundraiser. You may donate on our page (link below) or donate the day of. 100% of proceeds go to the fundraiser Join Our Team! Read more

3 x 1:00 Minute Assault Bike Sprint for Calories, rest 2-3 minutes between Then…… AMRAP 16 Minutes 600m Run (2 laps) 5 Bar Muscle Ups 10 Hang Power Snatch 115/83 15 OHS        Read more