WWPF 12 Min EOMOM Even: Clean + Hang Clean + Jerk (heavy) Odd: 2 Rope Climbs   16 Min AMRAP 10 Strict Synchronized Pull-ups 20 Synchronized Pistols 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 40 Toes 2 Bar (Partner Hangs) 50 Alt Box Jumps, 24/20       THE BUTTERFLY RUN IS THIS SAT NO CLASSES SAT OPEN GYM: 8AM – 12PM            Read more

Front Squat 1-1-1   Then For time complete:   20 Deadlift 135/93 10 Thruster 135/93 50 Double unders   18 Deadlift 8 Thruster 40 Double unders   16 Deadlift 6 Thruster 30 Double unders   14 Deadlift 4 Thruster 20 Double unders   12 Deadlift 2 Thruster 10 Double unders   Post Loads and Times to Zen and Comments:  Read more

Bench Press: Find 1RM   Then…   7 Min AMRAP 12 Cal Row 12 Pushups   2 Min Break   7 Min AMRAP: 9 Toes 2Bar 7 DB Hang Clean & Jerk, 50’s/35’s 5 Squats, 50’s/35’s     No Classes Sat March 31 Register HERERead more

15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar Muscle Ups 20 Cal Assault Bike 30 Burpees to Target 40 Box Jumps 50 DB Snatch 50/35 Sign up for the CFWC Super Total!! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  Read more

Box Squat 5 sets of 5 reps (5×5) AT 65% 1 REP MAX SQUAT Weight percentage stays the same as some did not hit that number first week so this week let’s dial that in or work at lowering the height of the squat.  The focus should be on quality of feeling the tension in the hamstrings and glutes. Tabata Style Plyo-A-Palooza 20 sec of work with 10 sec rest for 8 rounds: Jumping Split Lunges Medicine Slam Balls 20/14 Handstand Walks ( scale to Handstand holds – wall-facing > Back 2 wall > wall climb 45degree > plank) The OPEN is over…  Read more