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

15 Minutes to a heavy snatch double (does not have to be touch and go) Then….. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Snatch 165/103 Morgan, Meredith, Mandi, Kev, Butters and Foose at Team TrainingRead more

Front Squat 3×4 with 3 second pauses on reps 1 and 4 Then…. 30-20-10 Single Arm KB Clean and Jerk 70/53 KB Box Step Up 20/16″ 70/53lb Cash Out: 90 Second L Sit Marco Team Training Regional FundraiserRead more

10am: Oly 11am: Enduro   8 min EMOM 100m Sprints   Rest 2 min   4 Rounds 2 min amrap 4 box jumps 4 thrusters *2 min rest between rounds   Rest 2 min 8 min EMOM 100m sprints     Team Training for Marco      Read more

Team Training is Today from 1pm to 3pm.     The 8am and 9am Classes and open Gym at 10am will operate as Normal.   Press 3-3-3   Then:   5 Rounds of:   200 meter run 12 Deadlift (135/93) 10 Hang Clean 8 push press   Post Loads and Times to ZEN and Comments:     Lets Help Marco Get to Regionals. 1. Donate at the desk at the gym 2. Attend CFWC Team Training Today, Saturday  April 29th, from 1-3 pm and make a donation 3. Order a Marco shirt at https://www.booster.com/regionals-tanks-and-t-shirtsRead more