10 am- Olympic Lifting Class and Open Gym 11 am- Endurance WOD Luke For time: Run 400 meters 155/105lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20/14lb. ball Run 400 meters 53/35lb kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155/105lb. weighted lunges, 15 steps Run 400 meters   Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.  Read more

Post a caption to comments. Best caption wins a Prize! 4 rounds for total reps: 2 minutes of double-unders 2 minutes of burpeesRead more

Bench Press: 3 x 5 Weight Strict Pullups: 3 x 5 Then… “Wacky Wiser Partner Friday” 20 Minute “Jackie” Relay Sprint Row 250m 21 Thrusters, 45lbs/33lb 12 Pullups, Men= C2B / Ladies = Chin over bar *Tag your partner in once you complete the 12th pullup Basel and Broke Leg during Partner Friday  Read more

Front Squats: wk 3 1 x 5 @ 80% 2 x 5 @ 85% 3 x 5 @ 90% Then: Power Elizabeth 21-15-9 Power Cleans 135/95 Ring Dips *12 min Cap 1 min rest then: 2 Min Max Effort Toes to Bar Post Loads and Times to Comments and Zen:Read more

Snatch Grip RDL: 3 x 5 (Heavier than last week) L-Sit: Max Effort Then…As Many Rounds & Reps as Possible in 20 Minutes *****Start each round where you left off****** 0:00 – 3:00 3 snatches, 115/63 6 Box Jumps, 30″/24″ 9 Pullups –—-Rest 2 Minutes——- 5:00 – 10:00 3 snatches, 135/93 6 Box Jumps 9 Pullups —–Rest 3 Minutes——- 13:00 – 20:00 3 Snatches, 165/123 6 Box Jumps 9 Pullups  Penn Fusion Soccer Academy training hard at CFWCRead more