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

Power Clean 2-2-2 Touch and Go Then…. Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/123 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.   Registration for the open begins January 14th!Read more

2 rep max back squat then 2 sets @90% 5 rounds for time: 20 walking lunges w/plate overhead 45/25 20 v-upsRead more