9 am- Olympic Lift Technique Class 10am- Endurance 9-11- Open Gym Endurance Kelly 5 Rounds 400m Run 30 Box Jumps 24/20 30 Wall Balls *Must row 1000m and complete 30 burpees at some point during workout* Today is the last day of the Crossfit Games! Watch Evan Haines complete at games.crossfit.com or on the Crossfit Games Facebook Livefeed!  Read more

Deadlift: 3-3-3   Then…   “Elizabeth” 21-15-9 Power Clean, 135/93 Ring Dip            Read more

WWPF FOR TIME 100/100 DU Relay   Complete reps 1-2-3-4-5-6-7-8-9-10 Front Squat, 135/83 (Synchronized) Handstand Push-up  (partner holds HS)   100/100 DU Relay   Complete reps: 10-9-8-7-6-5-4-3-2-1 Shoulder 2 OH, 135/83 (Synchronized) Strict Pull-up (Partner hangs)   100/100 DU Relay                  Read more

Over Head Squat 3-3-3   Then:   12 Min AMRAP of:   7 OHS (115/83) 10 Toes Through Rings 200 Meter Run   Post Loads and Times to ZEN and Comments:Read more

Bench Press: 6RM 2 x 6 @ 85-90%   Then…   2 Rounds 2 Min Max KB Snatches, 70/53 1 min break 2 Min Max Target Burpees 1 Min Break 2 Min Max Cal Bike 1 Min Break   We lost a great friend of the CFWC community yesterday, RIP Hutch. We will honor you every year with the “The Hutch” Hero workout. Obituary            Read more