21-15-9-6-3 Wallball 10 ft 20/14 Kettlebell One Arm Alt Swings (Russian) 53/35 3-6-9-15-21 Medball Cleans 20/14 BurpeesRead more

Snatch: 2-2-2 (90%) Then… “Wacky Wiser Partner Friday” For Time:  500m Row (partner 1)/ 400m Run (partner 2) 50 Pistols (split reps anyway) 400m Run (partner 1) / 500m Row (partner 2) 50 Toes 2 Bar (split reps anyway) 500m Row (partner 1) / 400m Run (partner 2) 50 Snatches, 115/75 (split reps anyway) 400m Run (partner 1) / 500m Row (Partner 2) Starting Next Tuesday October 7th! Register your kids TODAY!    Read more

Heavy Thrusters 2-2-2-1-1-1 Then: 30 pushups 10 Thrusters 135/95 50 Situps 8 Thrusters 135/95 40 Situps 6 Thrusters 135/95 30 Situps 4 Thrusters 135/95 20 Situps 2 Thrusters 135/95 10 Situps 30 Pushups Post Loads and times to comments and Zen:Read more

Skill EMOM 7 Minutes 20 Double Unders (30 seconds of attempts) 5/4 Strict Pullups Then…. For Time: 21 Deadlifts, 225/155 5 Muscle ups (15 pull-ups) 15 Deadlifts 4 Muscle ups (12 pull-ups) 9 Deadlifts 3 Muscle ups (9 pull-ups) 6 Deadlifts 2 Muscle ups (6 pull-ups) 3 Deadlifts 1 Muscle ups (3 pull-ups) Saturday October 18th Start Fundraising!        Read more

Back Squat 5-5-5 @80% Then…. 4 Rounds of 3 Minute AMRAPS with 2 Minute rests between AMRAPS 100m Run 5 Front Squats 185/135 3 Jerks CFWC teams at the South Philly Rumble  Read more