WWPF 0:00 – 5:00 5 min AMRAP Max Synchronized Wall Ball Shots, 20/14   8:00 – 22:00 14 min AMRAP 12 Synchronized Toes 2 bar 25′ Synchronized OH Lunge, 50/35 (Right Arm) 12 Synchronized Burpees over DB 25′ Synchronized OH Lunge, 50/35 (Left Arm)   25:00 – 30:00 5 min AMRAP Max Alt Rope Climbs     Happy Birthday Rob L!Read more

Clean   2-2-2   Then   10-9-8-7-6-5-4-3-2-1   Power Clean 155/103 Pullups   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2   Then…   For Time 1-2-3-4-5-6-7-8-9-10 Thruster, 95/63 Burpee Box Jump, 24/20   Hung over from the Holidays? NO 5AM or 7PM      Read more

Merry Christmas We wish you all Peace, Love, and Fitness.Read more

8 am and 10am classes today! Closed Christmas Day   12 Days of CFWC-To be done just like the song   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups, 4 kb swings….   Seven burpee tuck jumps, 6 knees to elbows….   Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows….   Nine Sit ups, 8 box jumps, 7 burpee tuck jumps….   Ten KB Snatches 53/36, 9 sit ups, 8 box jumps….   Eleven Wall Balls, Ten kb snatches, 9 situps…..   Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more