Front Squat 3sets x 2 reps (pause last rep 3 sec) Row 500m 30 Jump Lunges 15 T2B rest 2mins Row 500m 30 Box Jumps, 24/20″ 15 Toes to Bar rest 2mins Row 500m 30 Wall Balls 20/14lbs 15 GHD Sit Ups Record your 3 row times.Read more

10 am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 400m Run 200m Farmer’s Walk 50 Double Unders 40 Sit Ups 30 KB Swings 53/35 20 Pullups 10 HSPU CFWC now sells hand tape!Read more

Back Squat 3-3-3   Then:   “Tumilson”   8 rounds for time of: Run 200 meters 11 Dumbbell Burpee Deadlifts,   55/35lb Dumbbells or 53/35lb KBs   Post Loads and Times to Zen and Comments:  Read more

WWPF   300m Firemans Carry 30 Synch Front Squats, 115/83 50 Partner Russian Med Ball Twists, 20/14   200m Firemans Carry 20 Synch Front Squats, 155/113 50 Partner Russian Med Ball Twists   100m Firemans Carry 10 Synch Front Squats, 195/143 50 Partner Russian Med Ball Twists   *Cash Out: 1 mile med ball run relay (must switch every 200m, 20/14)       WC Bro-downRead more

Power Snatch 15 min to to Heavy Single   Then   3 Rounds of:   400 meter run 21 Ring Pushups 15 Kettle Bell Swings 70/53 9 Power Snatch 135/93   Post loads and Times to Zen and Comments:  Read more