Strict Press: 3 x 5 Strict Pullups: 3 X ME Then… AMRAP 12 Minutes 10 Shoulder 2 OH, 135/93 20 OH walking Lunges, 45/25 50 DU *You must take the plate off your bar for the OH lunges and reload for the S2OH S2OH Nate        Read more

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