15 Minutes to heavy Hang Snatch (above knee) Then… Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 10’/9′ 100 double-unders Don’t forget, Barbells for Boobs is November 5th at CFWC!  Read more

Congratulations to all our members who lifted this past weekend! Coach Jenny, Annie, Maria, Pete, Chara, Nicole, Riley & Kris. Find a 4 rep max back squat. Then complete 2 sets of 4 at 90% Then… 8 min AMRAP CASH IN: Run 800m AMRAP remaining time… 1 Snatch + 1 Russian Swing + 1 Clean + 1 Front Squat +1 S2O,  53/35 lbs., (ALT ARMS)Read more

10am: Open Gym 11am: Endurance  For Time: 800m run 50 DU 40 Situps 30 Wall Balls, 20/14 20 Pullups 400m Run 20 Pullups 30 Wall Balls 40 Situps 50 DU 800m Run Saturday Nov 5thRead more

Hang Power Clean: 3-3-3   Then…   Complete 4 Rounds of AMRAP: 1:00 max reps of Sumo Deadlift Highpull, 70/53 1:00 max reps of Pushups 1:00 max reps of Box Jump Overs, 24/20 1:00 max Calorie Row 1:00 REST HI MEG!          Read more

Establish 1 rep max power snatch Then… WWPF 42-30-18 OHS, 95/63 (Partner holds HS) Synchronized T2B Then… Complete 50 planking burpees When Partner Friday gets too Wacky!              Read more