Over Head Squat 3-3-3   Then:   12 Min AMRAP   7 Sntaches 115/73 10 Pushups 12 Toes to Bar   Post Loads and Times to ZEN and Comments:  Read more

Jerk: 1-1-1 Weighted Ring Row: 1-1-1   Then… 3 Rounds: 9 Deadlifts, 275/205 15 Burpees over bar 21 Box Jumps, 24/20        Heavy Grace Throwdown    Read more

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