10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release Push Ups 400m Run 50 Pullups 2oom Run CFWC at the Civilian Military Combine Run  Read more

Burpee skill session: a detailed look at the movement,  where you are at and how to take your burpees to the next level. Then… 15 min AMRAP 10 feet together Burpees 50 Double undersRead more

Front Squat: 2-2-2 Then… “Wacky Wiser Partner Friday” For Time: 200m Firemans Carry 20 Muscle ups 40 Planking Burpees 60 C2B Pullups 90 Double Unders 120 Wall Ball Shots, 20/14 (10ft) 200m Firemans Carry              Read more

Deadlift 2-2-2 Then: 4 Rounds 400 Meter Run 15 Deadlift 255/175 30 situps Post Loads and Times to Comments:    Read more

1000m Row X 2 Then… AMRAP 15 Minutes 30 Walking Lunges 20 KB Swings, 53/35 10  Box Jumps, 24/20 200m Run Happy Birthday Maria Fudula!Read more