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

Press 3-3-3   Then:   6 Rounds of:   14 wall Balls 12 Push Press (115/83) 10 Toes to bar   Post Loads and Times to ZEN and Comments:   Saturday Nov 11th is Barbell for Boobs.  SIGN UP HERE or click the link on the right side menu.    Read more

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