1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×3 As heavy as possible 12 min AMRAP 10 Alt Kettlebell Snatches 53/35 5   Plank to Push-ups 10 Kettlebell reverse lunges 5   Ring Pull-upsRead more

10am Oly Class 11am Endurance Cash in: 1 mile run 4 rounds 50 DU 40 situps 30 box jumps 20 superman 10 strict pullups Cash out: 1 mile run CFWC wishes  everyone has a happy Halloween!  Read more

(Living)Dead Lift 3-3-3 Then: 21-18-15-12-9-6-3-1 Reps of: Push Press 95/63 Burpee over Bar Post Loads and Times to ZEN and Comments:   HAPPY HALLOWEEN EVERYONE  Read more

“Wacky Wiser Partner Friday” 0:00 – 8:00 2RM Clean (anyway) 9:00 – 19:00: 10 min ladder 10-20-30-40-50-…… Cal Row Synchronized Target Burpees 21:00 – 27:00: 6 min AMRAP Max Ring MU Max Double Unders *both work at the same time,  just not the same movementOur Halloween WOD is Friday night at 6pm. Dress up and join us for a fun workout              Read more

Back Squat 2-2-2 Then: 12 Min AMRAP: 3 Hand Stand Pushups 6 Hang Squat Clean (135/93) 9 Toes to Bar Post Loads and Times to Zen and Comments:Read more