10am Oly Lifting 11am Enduro 1600 run 40 wall ball shots, 20/14 15 T2B 12oom run 30 wall ball shots 15 T2B 800m run 20 wall balls shots 15 T2B 400m run 10 wall ball shots 15 T2B Marco competing in Miami. Good luck also to Steph, Nate, and MB !Read more

Jerk: 2-2-2 Then… 10 min ladder: 3-6-9-12-15-18-21… Hang Power Clean Front Squat S2OH RX: 135lb /93lb Lost & Found Bin is full. Claim by Sunday!Read more

Power Snatch: 2-2-2 (Touch & Go) Then… “WWPF” 3 Rounds: 10 Alt Snatches, 95/63 2 Rope Climbs (mix anyway) 3 Rounds: 10 Alt Snatches, 115/73 4 Rope Climbs (mix anyway) 3 Rounds: 10 Alt Snatches, 135/83 6 Rope Climbs (mix anyway)   Good luck to Marco, Steph, Nate, and MB!    Read more

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and Times to ZEN and Comments:  Read more

10 minutes of Handstand Practice Then… For Time: 15 Power Snatches, 135/93 30 Over the box Jumps, 24/20 50 Pull-ups 30 Burpees over bar 15 OHS, 135/93   Penn Fusion Soccer is back training with CFWCRead more