Front Squats 3-3-3 Then: 50 Double Unders 30 Kettlebell Swings (1.5pood/1pood) 30 Push-ups 50 Double Unders 20 Kettlebell Swings 20 Push-ups 50 Double Unders 10 Kettlebell Swings 10 Push-ups 50 Double Unders Post Loads and times to ZEN and Comments:Read more

Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E Then.. For Time: 21-15-9 Hang Squat Clean, 135/93 Ring Dip * Cash out: 400m Run SAVE THE DATE! THURSDAY DEC 17TH @ PJW IN DOWNINGTOWN  Read more

EMOM 7 Minutes 1 Snatch 1 Hang Snatch HEAVY Then….. Randy Savage 5 Rounds 15 Snatches 75/55 (Randy weight) 10 Chest to Bar Pullups Happy birthday to Cliff!  Read more

1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×3 As heavy as possible 12 min AMRAP 10 Alt Kettlebell Snatches 53/35 5   Plank to Push-ups 10 Kettlebell reverse lunges 5   Ring Pull-upsRead more

10am Oly Class 11am Endurance Cash in: 1 mile run 4 rounds 50 DU 40 situps 30 box jumps 20 superman 10 strict pullups Cash out: 1 mile run CFWC wishes  everyone has a happy Halloween!  Read more