Front Squat: 5-5-5   Then…   For Time:  5 Front Squats, 95/63 50 DU 10 Front Squats 40 DU 15 Front Squats 30 DU 20 Front Squats 20 DU 25 Front Squats 10 DU Are you Fundraising?      Read more

WWPF AMRAP 25 Minutes 400m Run 50 Strict HSPU 400m Run 40 c2B Pullups 400m Run 30 Snatches 135/93 400m Run 20 Bar Muscle Ups 400m Run 10 Rope Climbs 15′ Amie, Shannon and TJ are heading to University Nationals next weekend in New Orleans!Read more

Clean 2-2-2 (practice full depth, T&G optional)   Then:   400 Meter Run 21 Cleans (135/93) 21 Toes To Bar 300 Meter Run 15 Cleans 15 Toes To bar 200 Meter Run 9 Cleans 9 Toes To Bar   Post Loads and Times to Comments and Zen:   Sign up now for Barbells for Boobs and Help CFWC earn the State Champ Title for most money raised.Read more

Jerk: 5-5-5 Weighted Ring Rows: 5-5-5 Then…  For Time: 400m Run 30 Target Burpees 21 S2OH, 135/93 400m Run 20 Target Burpees 15 S2OH 400m Run 10 Burpees 9 S2OH SATURDAY NOV 5      Read more

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then… 800m Run 60 Double Unders 40 Wall Balls 20 Ring Muscle Ups 10 Snatches 165/113 The crazy 6 am’ersRead more