Great turnout for the Elizabeth Ciunci Butterfly Run! Back squat: week 2 3×3@80% 3×3@85% 3×3@90% For time 10 rounds of 5 pull-ups 10 push-ups 15 air squatsRead more

Reminder:  There will be no classes on Easter Sunday.  We will have Open Gym from 9am-11amRead more

Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight*   Don’t Forget:  The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9 am.Read more

Tall Clean: 2 x 5 Hang Clean: 2-2-2 Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes: 50 Push-ups (partner holds straight arm plank) 30 Front Squats, 155/103 50 Pull-up, (partner hangs from bar) CFWC Snatches & Jerks will be competing at Regionals May 15-17 in Atlanta. Go Snatches & Jerks!Read more

Test – 1RM Over Head Squat Then: 12 Min AMRAP: 7 OHS (115/83) 10 Toes Through Rings 200 Meter Run Post Loads and Times to comments and ZEN.Read more