Back Squat 1-1-1-1-1   Then:   For Time   30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press (75/53) 300 Meter Run   20 Wall ball 20 Sumo Deadlift HighPull 20 Box Jump 20 Push Press 200 Meter run   10 Wall ball 10 Sumo Deadlift HighPull 10 Box Jump 10 Push Press 100 meter run   Post loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 3 Weighted Strict Pullup: 3 x 3   Then…   For Time: 50 Double Unders 21 Deadlift, 225/153 12 Strict HSPU 50 Double Unders 15 Deadlifts 9 Strict HSPU 50 Double Unders 9 Deadlifts 6 Strict HSPU     Wing is excited that CFWC raised $7,925 for Mammograms in ActionRead more

Clean 2-2-2 Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Rest 2 Minutes Then… For Time 50/40 Cal Row 30 Burpees        Read more

Front Squat: 1-1-1   Then...   Tabata – 8 Rounds of each (20 on / 10 off) Weighted Bottom of Push-up holds Alt Renegade Row Alt Tall Kneeling to Stand Alt Single arm Russian Swings      Read more

0:00-8:00 EMOM 100m Sprints 10:00-18:00 AMRAP 8 Minutes 3 Burpee Pullups 6 Box Jumps 30/24 9 Toes to Rings or Toes to Bar 20:00-Finish 1 Mile RunRead more