15 Minutes to a heavy 5 rep touch and go Snatch (full depth) Then…. 2016 Event 2 Regional Nate-20 Minute Cap 10 Rounds 4 Strict Muscle Ups (scale with kipping mu or 6 Strict Pullups) 7 Strict HSPU 12 KB Snatches 70/53 Nick and Michelle of the CFWC Snatches and Jerks doing partner deadlifts at the Atlantic Regionals last yearRead more

4 rep max then 2 sets of 90% 3 rounds for time: 400m Run 50 sit-ups 20 reverse lunges Reverse lunge starts with both feet on a 45# plate, stepping backwards till the back legs knee kisses the floor then returning that foot to the plate. Goals are important. Try writing it down. Journal your progress. We know it works. Take 2 athletes and all being the same, the one who tracks their progress in their workouts will typically meet those goals.Read more

No Olympic Lifting Today.   Endurance WOD   4 Rounds with 2 Min Rest B/W Rounds   800 Meter Run 50 Double Unders 15 Burpee Pullups   Post Time to Comments and ZEN    Happy Mother’s Day to all our Strong CFWC Mothers, soon to be Mothers, and all our Ladies who are caregivers for Someone else.       Read more

Hang Squat Clean 2-2-2   Then   12 Min AMRAP   5 Hang Sqaut Cleans 155/110 7 Burpee over Bar 10 Toes to Bar   Post Loads and Times to Zen and Comments:  Read more

Turkish Get-up: 10 minutes to work up to a heavy single on both arms   Then….   “Wacky Wiser Partner Friday” 300 Double Unders 2000m Row 100 Synchronized Wall Ball Shots *1 partner may row while the other partner does DU. They may not row at the same time or DU at the same time. Once both the row and DU are complete, they may start the 100 wall balls Good luck to Jenny lifting at Nationals!          Read more