EMOM 5 Minutes (as an unbroken complex) 2 Hang Power Cleans 2 Hang clean (full depth) Then….. 3 Rounds 400m Run 30 Sit Ups 20 Pushups 10 Hang Cleans (full depth) 165/113  Read more

Deadlift 3 x 5 @80% of 1RM Then Kettlebell Complex (2 rounds) Perform 30 secs of each (30 sec left & 30 sec right) One arm swing Clean Snatch Push Press Front Squat Rest one minute and repeatRead more

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