“WWPF” 26 min running clock 0:00 – 6:00 Establish a 2RM Deadlift (combine both wts = score) 7:00 – 14:00: 7 min ladder (3-6-9-12-15…) Synchronized Toes 2 Bar Planking Burpees 15:00 – 21:00: AMRAP 6 minutes 12 Hang Power Cleans, 185/123 12 Alt Box Jumps, 30/24 21:00 – 26:00: 5 min AMRAP Max Distance Ball Run relay,  20/14 Friday at 7pm $20 donation for Barbells for Boobs                Read more

Heavy Thrusters 3-3-2-2-1-1-1 Then: 15 Thrusters 135/95 200 Meter run 20 Thrusters 95/65 400 Meter Run 30 Thrusters 65/45 800 Meter Run – 18 Min Cap Post Loads and times to ZEN And CommentsRead more

1A. Bench Press: 3 x 5 1B. Strict Pull-up: 3 x M.E. Then… For time: 100 Double Unders 30 Pistols, alt 15 Ground 2 OH, 155/103 30 Pistols, alt 100 Double Unders Ladies: CFWC is hosting a clothing exchange fundraiser this Friday October 16th at 7pm. $20 buy in goes toward Barbells for Boobs Bring 3-5 pieces of clothing (with hangers)    Read more

15 Minutes to a heavy Snatch Then…… 1000m Row 30 OHS 135/93 20 Ring Muscle Ups Happy birthday to Amy Gaga and Matt Giunta!Read more

Test: Back Squat 1 RM Then…..WOD 3 from Wodapalooza AMRAP 7 Minutes 21-15-9 HSPU C2B Pullup MB and Steph taking 2nd place at The Lumber Games  Read more