Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder to Overhead (Press/Push-Press/Jerk) 155/105 Scale weight to the limiting lift. It’s official our OG (Original Gym Member) Dr. Janice Baker is back!    Read more

WWPF Grip Fest  400m Farmers Carry Relay (100m splits), 70’s / 53’s 50 Synchronized Russian Swings, 70/53 20 Strict Pull-ups (switch every 5 / partner hangs)   400m Farmers Carry Relay 40 Synchronized Russian Swings 15 Strict Pull-ups (Sychronized)   400m Farmers Carry Relay 30 Synchronized Russian Swings 10 Strict Pull-ups (Switch Every 5 / Partner Hangs)   400m Farmers Carry Relay 20 Synchronized Russian Swings  5 Strict Pull-ups (synchronized)     Spring is finally here !Read more

Overhead squat 2-2-2   Then:   400 Meter Run 21 Over Head Squats (95/63) 21 Box Jumps 400 Meter Run 15 Over head Squats 15 Box Jumps 400 Meter Run 9 OverHead Squats 9 Box Jumps   Post Loads and Times to Zen And comments:  Read more

Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps)   Then…   5 Min AMRAP 120 Double Unders Max Deadlifts remaining time, 225/153   –— 2 min break—-   5 Min AMRAP 50 /40 Cal Assault Bike Max DB Shoulder to OH remaining time, 50/35   —–2 min break——-   5 Min AMRAP 400m Run Max Toes 2 Bar in remaining time                Read more

EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    Read more