10am Oly Lifting 11am: Endurance In any order, complete the following: 2 mile run 2k Row 200 Double Unders Congrats to Spice and Skunk for getting 2nd place at the Royal Ruckus Competition. Good job to all of the other CFWC athletes who competed!Read more

Hang Clean 3-3-3   Then   IN 15 Min.   800 Meter Run   Remaining Time AMRAP:   9 Hang Cleans 135/93 12 Pullups 15 KB Swing 70/53   Post Loads and Time to Comments and ZEN:  Read more

“Wacky Wiser Partner Friday” AMRAP 31 minutes 105 calories, mix reps anyway 84 OHS, 95/63, mix reps anyway 63 partner situps, 20/14 42 Synchronized Pullups 21 clean & Jerks, 185/133, mix reps anyway *Every 5 minutes, run 200m….with your med ball Partner Friday          Read more

Front Squat 3-3-3 With 2 Sec Pause @ the Bottom   Then   In 12 Minutes Complete as many Reps/Rounds as Possible of:   21 Burpee over bar 21 Thursters 75/63 18 Burpee over bar 18 Thrusters 95/63 15 Burpee over bar 15 Thrusters 135/93 12 Burpee over bar 12 Thrusters 155/103   Post Loads and Reps to Comments and ZEN:  Read more

Press: 3 x 3 Weighted Strict Pullup: 3 X 5 Then… 21 Power Cleans, 135/93 21 HSPU 200m run 15 Power Cleans 15 HSPU 300m Run 9 Power Cleans 9 HSPU 400m Run    Read more