10 minutes of Handstand Walk Practice Then… WWPF AMRAP 24 Minutes 60 Cal Row 30 Front Squats, 155/103 10 Rope Climbs *The entire workout will be done with a Birthday Pet Rock, 70/53. Happy Birthday Broke Leg Meg!        Read more

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