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

10 am- Olympic Lift Class 11 am- Endurance 5 Rounds 30 Double Unders 25 Sit Ups 20 Supermen 15 Goblet Squats 10 Ring Rows *Must Row 1000m at some point during workout* CASH OUT: 1 Mile run   Coach Nikki at the American Open 63kg A session            Read more

7 Rounds 200m Run 10 Burpees 5 Deadlifts 255/163   Happy birthday to Janice B!Read more