15 Min Work up to a Heavy Thruster   Then:   15-10-5 Thrusters 135/93 Ring Muscle Ups*   *sub 30 Pushups or Dips each Round   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3 x 1  (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top)   Then….   Wednesday the 14th 14 min AMRAP 400m Run 14 HSPU 14 Power Cleans, 135/93          Read more

EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest to Bar Pullups 13 Hang Snatch (full depth squat) 115/73      Read more

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