Bench Press: 3 x 3 (3 sec neg)   Weighted Pull-ups: 3 x 3 (3 sec pause over bar)   Then..   For Time:   400m Run 21 OHS, 95/63 3 Legless Rope Climbs   400m Run 15 OHS, 115/73 3 Legless Rope Climbs   400m Run 9 OHS, 135/83 3 legless rope climbs     Don’t forget to order Wednesday for Sunday drop off                  Read more

EMOM 7 Minutes 2 Clean (do not have to be touch and go) 1 Jerk Then…. AMRAP 12 Minutes 3 Clean and Jerk 185/133 3 Ring Muscle Ups 100m Run Dina beating up on MikeRead more

            Don’t be like Thunder Snow, be ready for YOUR race! Front Squat 3 sets x 4 reps (pause 3 sec on reps 1 & 4) Conditioning 3 min AMRAP of 21 KB Sumo Deadlift High Pulls 70/53 21 Burpees 21 Pull-ups 3 min rest 3min AMRAP of 15 KB SDHP 15 Burpees 15 Toes to Bar 3min rest 3min AMRAP 9 SDHP 9 Burpees 9 Handstand Push-ups Score total rounds and repsRead more

10am: Oly 11am: Enduro   30 min AMRAP   5 Deadlifts   5 hang power cleans   5 front squats   5 Shoulder 2 OH   5 Back Squats   Run 400m      Read more

Saturday Morning Chipper 70 DB Snatches 50/35 60 Double Unders 50 Burpees 40 Front Squats 135/93 30 DB Box Step ups (use same db as snatches) 20 Cal Row 10 Bar Muscle Ups Come watch the girls lift at CFWC’s youth weightlifting meet today at 1!Read more