Snatch Grip RDL: 3 x 5 Weighted Pull-ups: 3 x 5 Then… 14 minutes AMRAP 2 Muscle -ups 4 HSPU 6 KB Swings, 70/53 8 Alt Pistols Coming Friday March 18th at 7pm.        Read more

EMOM 5 Minutes 2 Power Cleans (Do not have to be touch and go) 1 Push Jerk Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups  Happy Sweet 16 Ali Brown!!  Read more

Coach Jenny at USAW Senior Trials! 3 rep max Front Squat then 2 sets of 3 at 90% Death by… Burpees to a 6″ TargetRead more

Reminder: Endurance WOD is at 10 am today.  No olympic lifting class 1Mile Cash In Complete in any order: 50 OHS 115/73 50 Box Jumps 24/20 100 HR Pushups 100 Sit Ups 200 Double Unders 1 Mile Cash Out  Read more

Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35  Wall Balls 35 Pullups 20  Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments: 5 Days are left to Sign up for the Open. Click Here to Sign Up and Join CFWC Team Snatches and Jerks.Read more