Bench Press: 5 (sets) X 3 (reps) @ 90% *Only move up to 90% if you hit every set at 85% last week Then.. For Time 21-15-9 Front Squats, 135/93 Burpees over bar SUPER DOUG!      Read more

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