Bring Sally Up with Push-ups then: Ten Rounds for time of: 3 weighted pull-ups 45/25 lbs. 5 strict pull-ups 7 kipping pull-ups Examples on how to scale 3 Strict 5 kipping 7 ring rows/band Or 3 Ring row feet on box 5 feet on floor 7 jumpingRead more

10am Open Gym 11am Endurance 12pm NO YOGA – Yoga Canceled 5 Rounds of: 40 Double Unders 30 Situps 20 Burpees 10 Front Squats 135#/95# 400 Meter Run Post time to comments:Read more

Power Clean 1-1-1 Then Running Elizabeth 800 Meter Run 21 Power Cleans (135/95) 21 Ring Dips 400 Meter Run 15 Power Cleans (135/95) 15 Ring Dips 200 Meter Run 9 Power Clean (135/95) 9 Ring Dips Post Loads a Times to Comments. Click HERE for live coverage of the USAW EventsRead more

Here is the Live stream to watch USAW Nationals this weekend. Kim and Emily lift Friday at 10:30 am (12:30 pm EST) in the 69kg C session. Nikki lifts Friday at 3 pm (5 pm EST) in the 63kg C session. Jenny lifts Saturday at 1 pm (3 pm EST) in the 58kg A session. http://www.teamusa.org/USA-Weightlifting/LIVE NOTE: 2 hour time difference between here and thereRead more

Back Squat: 3-3-3 (15 min) Then…  18 min Partner Death By: C2B Pull-ups Kb Thrusters, 53/35 *Complete 1 c2b pullup and 1 KB Thruster the 1st minute. For the 2nd minute, partners will switch movements and complete 2 c2b pullups and 2 KB Thrusters. For the 3rd minute, partners will switch again and complete 3 and 3. Continue up the ladder until you are no longer able to complete the rep scheme for that minute, at which time you start back at 1/ 1 and work up the ladder until time runs out. CFWC Ladies    Read more