EMOM 5 Minutes 1 Power Clean 1 Hang Power Clean 1 Hang Clean Then…. Open WOD 16.4 AMRAP 13 Minutes 55 Deadlifts 225/153 55 Wall Balls 55 Cal Row 55 HSPU Barbells for Boobs is November 5th at CFWC!Read more

Back Squat: 6 Rep max Then, 2 sets of 6 at 90% 15 min clock 3min AMRAP 30 Mountain Climbers 20 Double Unders 10 Burpees Rest 3 min 3 min AMRAP Rest 3 min 3 min AMRAPRead more

  9 am-11 am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian 4 Rounds 400m Row 20 Burpees 400mRun *Rest 3 Minutes between rounds* Barbells for Boobs is November 5th! Don’t forget!Read more

Nutts 10 HSPU 15 Deadlifts 250/185 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 10’/9′ 200 Double Unders 400m Run with 45/25lb plate Lieutenant Andrew NuttalRead more

WWPF – 26 min AMRAP 60 Front Rack Lunges, 95/63 30 Toes 2 Bar (partner hangs from bar) 50 Alt Box Jumps, 24/20 40 Front Rack Lunges, 115/73 30 Toes 2 Bar 50 Alt Box Jumps 20 Front Rack Lunges, 135/83 30 Toes 2 Bar 50 Alt Box Jumps *W/Remaining time, Row for max calories Fancy Nancy and Pineapple during Partner FridayRead more