15 Minutes to a Heavy Clean Double Then… Fran Ken Stein 21-15-9 Thruster 95/63 Pullup Then…Immediately after 50 Burpees for time *Fran and Burpee times scored separately* Happy Halloween!Read more

Front Squat 2-2-2 Then: 15 min Ladder increase by 1 rep on every movement each Round Rope Climb 18′ start with legless if you can Strict Handstand Push-up (scale up by doing a deficit HSPU) If you NEVER get upside down practice a Handstand Hold for 10 sec increasing 10 sec each round Broad Jump / Click here to watch videoRead more

50 Sit Ups 40 KB Swings 30 Lunges with 45/25lb plate 20 Burpees 10 HSPU 200 Double Unders 10 HSPU 20 Burpees 30 Lunges with plate 40 KB Swings 50 Sit Ups *Must row 400mX2 and Assault Bike 25 CalX2 during workout  Read more

Back Squat 3-3-3   Then   Cindy Full of Grace   3 Full Cycles of: 4 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) 10 Clean and Jerk (135/93)   Post Loads and Times to Zen and Comments:  Read more

WWPF – For Time   100 Cal Row (mix anyway)   Then…   For Time: 42 Deadlifts, 225/153 50 DU / 50 DU 30 Deadlifts, 275/183 50 DU / 50 DU 18 Deadlifts, 305/213 50 DU / 50 DU   Then…   30-20-10 Synchronized Pistols Strict Pull-up (Partner hangs)     CFWC getting ready for the Halloween Parade            Read more