Heavy Thrusters 3-3-2-2-1-1-1   Then:   7 Rounds of:   7 Thrusters 95/65 7 Box Jumps 24/20 7 Pullups   Post Loads and Times to zen and comments:   sign up now for barbell 4 boobs 2016Read more

Jerk: 3-3-3 Wt Ring Row: 3-3-3   Then..   For Time: 120 Double Unders 30 Alt Pistols 9 Ring Muscle Ups 400m Run 9 Ring Muscle ups 30 Alt Pistols 120 Double Unders            Read more

  EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Hang Clean Then…. Open WOD 16.4 AMRAP 13 Minutes 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 HSPU Barbells for Boobs is November 5th at CFWC!Read more

Back Squat: 6 Rep max Then, 2 sets of 6 at 90% 15 min clock 3min AMRAP 30 Mountain Climbers 20 Double Unders 10 Burpees Rest 3 min 3 min AMRAP Rest 3 min 3 min AMRAPRead more

  9 am-11 am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian 4 Rounds 400m Row 20 Burpees 400mRun *Rest 3 Minutes between rounds* Barbells for Boobs is November 5th! Don’t forget!Read more