Split Jerk: 3 x 3 Then… 4 Rounds 10 Front Squats 155/85 12 Ring Pushups 15 Toes Through Rings Amie The Intern  Read more

3x500m Row Sprints Then…. 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpees 9 Strict Pullups  Read more

Turkish Get Ups 5 sets of 1L/1R work up to your heaviest weight Descending Ladder 10-9-8-7-6-5-4-3-2-1 Squat jump Strict Pull-ups Push – ups V – upsRead more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD Run to park 25 Burpees .8 Mile Run 50 Push Ups .8 Mile Run 75 Air Squats Run back to gym          Read more

Bench Press 3-3-3 Then Nicole 20 Min Amrap of 400 Meter run Max Effort Pullups Post Loads and rounds to comments: Every Car looks better with a FREE CFWC sticker.   Get your FREE sticker at the front desk.Read more