EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    Read more

Box Squats: 5 x 5   Then…..   12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall climb till 45 sec) 2nd min 5 Burpee Broad Jumps (when you finish BBJ hold bottom of squat till 45 sec)  Read more

9am- Olympic Lift 10am-Endurance 200m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 400m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 600m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 800m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 1000m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35        Read more

 Linda 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Clean: 3/4 Body Weight   Multiple stations of bench press, deadlift, and cleans will be set up. Rotate through the stations until the rep scheme is completed.    Read more

WWPF For Time: 3 Rounds 30 DU / 30 DU Relay 10 Synchronized OHS, 95/63 2 Alt Rope Climb    400m Med Ball Run Relay, 20/14   2 Rounds 45 DU / 45 DU Relay 15 Synchronized OHS, 95/63 4 Alt Rope Climbs   400m Med Ball Run Relay, 20/14   1 Round 90 DU / 90 DU Relay 30 Synchronized OHS, 95/63 10 Alt Rope Climbs   400m Med Ball Run Relay, 20/14          Read more