EMOM 7 Minutes (as a complex, no dropping) 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then….. 10-9-8-7-6-5-4-3-2-1 HSPU Hang Power Snatch 115/78   Morgan and Lynn on Partner FridayRead more

3 RM Back Squat then 2 back down sets at 90% Awesome seminar this weekend, thank you all for coming!  Who wants another end of January? 12 min Chelsea Chelsea is Cindy completed every min on the min for 30 min EMOM 5 Pull-ups 10 Push-ups 15 Air squats Do a practice round or two to see and modify what you can get done in the minute.  I.e. maybe 3 6 9 etc to last the whole 12 min.Read more

10 am- Olympic Lifting 11 am- Endurance 2 Rounds 800m Run 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Box Jumps 24/20 10 Burpees 20 KB Swings 10 Burpees 10 Strict Pullups 10 Burpees   Happy birthday to Rachel G(Graham Slam)!Read more

Hang Power Clean: 2-2-2 Then… 5 Rounds: 6 Hang Power Cleans, 185/123 12 Toes 2 Bar 18 Wall Ball Shots, 20/14 6am Group Pic from the CFWC Christmas Party      Read more

Wacky Wiser Partner Friday – Running Clock 0:00 – 10:00 Establish a max jerk 12:00 – 28:00 cap 25 Thrusters, 135/93 5 Rope Climbs 20 Thrusters 4 Rope Climbs 15 Thrusters 3 Rope Climbs 10 Thrusters 2 Rope Climbs 5 Thrusters 1 Rope Climb Then…. 2K Row *1 partner must be holding the front rack position, 135/93 Can you defend yourself? Sign up for this Saturday’s Self Defense Seminar from our very own Steve WakefooseRead more