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

WWPF – 36 min   4 min AMRAP Deadlifts, 255/163   2 min rest   6 min AMRAP LADDER: 1-2-3-4-5-…… Synchronized target Burpees Synchronized Toes 2 Bar   2 min Rest   8 min AMRAP 30 DU /30 DU relay 30 Partner Med Ball Situps   2 Min Rest   12 Min AMRAP 30 cal row 20 HSPU (partner holds handstand) 10 Synchronized Strict Pullups                    Read more

Back Squat 5-5-5   Then   7 Rounds For Time Of:   7 Thrusters 95/63 7 Box Jumps 24/20 7 Kettle Bell Swings 2 pood/1.5pood   Post Loads and Times to Zen and Comments:    Read more

Bench Press: 3 x 5 (3 sec neg) Strict Pull-ups: 3 x ME (3 sec pause over bar)     Then…   AMRAP 14 Min 7 Hang Cleans (squat or power), 185/123 60 DU 30 Wall Ball Shots, 20/14   Let Kettlebell Kitchen do the cooking. Order Wednesday for Sunday drop-off! Read more