Bench Press: 3 x 5 (3 sec neg)   Strict Pullup: 3 x M.E.  (3 sec pause over bar)   Then…   AMRAP 14 Min   4 Ring MU   7 hang Power Cleans, 155/103   10 KB Swings, 70/53       DON’T FORGET TO ORDER YOUR KB KITCHEN MEALS FOR SUNDAY DROP OFFRead more

15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The HutchRead more

Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs & total dips Read more

9 am- 11am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 8 Rounds Run 400m or row 500m (can switch every round) 5 Strict Pullups 10 Pushups 15 Air Squats How can you help get Marco to Regionals?? 1. Donate at the desk at the gym 2. Attend CFWC Team Training on Saturday the 29th from 1-3 pm and make a donation there 3.  Order a Marco shirt at https://www.booster.com/regionals-tanks-and-t-shirts  Read more

5 rounds for time: 7 × 1 DB power clean 1 Front Squat 1 Push press 1 Front Squat 1 Push press 200m DB farmers carry 50/35Read more