Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps)   Then…   2 Rounds for Max Reps: 1 Minute Max Double Unders 1 Minute Max OHS, 95/63 1 Min Max Russian Twists, 20/14 1 Min Break 1 Minute Max PVC Lateral Jumps, 20″/16″ 1 Minute Max S2OH, 95/63 1 Minute Max Med Ball Sit-ups, 20/14 1 Min Break                    Read more

15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes 250m Row 10 Burpees Over Rower AMRAP 7 Minutes 15 C2B Pullups 5 Cleans 225/143 Don’t forget to sign up for the Super Summer Total! https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    Read more

Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35 8 Ring DipsRead more

10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups   Partner FridayRead more

Back Squat: 5-5-5 @ 80%   Then…   AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5     Crossfitters doing weird Crossfit things togetherRead more