Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida  Read more

Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93 10 hang power clean, 135/93  Read more

10 am -Olympic Lifting with Ryan 11 am- Endurance with Brian 5 Rounds 400m Run 15 Pullups 15 Hand Release Pushups 9 OHS 95/63 *Row 1000m at some point during WOD* Jess and Laura at Superfit!  Read more

8AM Only CrossFit Class Today  &  No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am.  Push Press 3-3-3 Then 12 min AMRAP 10 Med Ball Cleans 10 Med Ball Overhead Lunges 10 Med Ball Situps 10 Med Ball Overhead Lunges Post Loads and Reps to ZEN and Comments:Read more

“WWPF” – 26 minute Running clock 0:00 – 7:00: Establish a heavy snatch (combine both weights for a score), 1 bar 7:00 – 15:00: 8 min ladder: 3-6-9-12-15….. Planking Burpee Chest 2 Bar pullup(partner hangs from bar) —1 minute break—- 16:00 – 20:00 4 min amrap Max Synchronized Wall ball Shots, 20/14 —-1 min break——– 21:00 – 26:00 max distance run (both run)   CFWC will be holding a USA weightlifting sanctioned meet this Saturday starting at 10am 8am class only!  No open GymRead more