9 am- 11am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 8 Rounds Run 400m or row 500m (can switch every round) 5 Strict Pullups 10 Pushups 15 Air Squats How can you help get Marco to Regionals?? 1. Donate at the desk at the gym 2. Attend CFWC Team Training on Saturday the 29th from 1-3 pm and make a donation there 3.  Order a Marco shirt at https://www.booster.com/regionals-tanks-and-t-shirts  Read more

5 rounds for time: 7 × 1 DB power clean 1 Front Squat 1 Push press 1 Front Squat 1 Push press 200m DB farmers carry 50/35Read more

WWPF   0:00 – 8:00 Establish a Max Hang Snatch   10:00 – 22:00 12 min AMRAP 30 Thrusters, 95/63 8 Alt Rope Climbs   24:00 – 32:00 8 min AMRAP Max Cal Row (partner holds pet rock)                       25:00 – 30:00 Max Distance          Read more

Back Squat 3-3-3   Then   12 Min AMRAP   4 Burpee Pullups 8 Box Jumps (24/20) 12 Wall Balls (20/15)   Post Loads and Times to Zen And Comments:    Read more

  For Time:   125  DU   60 Kb Swings, 53/35   40 Pullups   20 OHS, 95/63   800m Run   20 OHS, 95/63   40 Pushups   60 Med Ball Situps, 20/14   125 DU     Order Wednesday for Sunday night drop-offRead more