Bench Press: 3 x 3 Weighted Strict Pullups: 3 x 3 Then.. “Wacky Wiser Partner Friday” 42 Snatches, 135/93 50 Toes 2 Bar, while 1 partner hangs from bar 30 Snatches 50 Alt Box Jumps, 24/20 18 Snatches 50 Kb Swings, 70/53, partner holds Kb at full ext Good luck to the 6am’ers going to Wing Bowl  Read more

Front Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% Then: 5 Rounds of: 21 Thrusters 75/53 21 Double Unders *18 Min TimeCap Post Loads and Times to Comments and Zen:Read more

Snatch Grip RDL: 3 x 5 (heavier than last week) L  – Sit: 3 x M.E. Hold Then… For Time: 21 OHS, 95/63 21 Burpees over bar 15 OHS, 115/73 15 Burpees over bar 9 OHS, 135/ 93 9 Burpee over bar Which position is correct?Read more

15 Minutes to Heavy Hang Clean Double Then…… AMRAP 3 Minutes 3 Hang Cleans (anyway) 185/133 5 Box Jumps 30/24 7 Chest to Bar Pullups 3 Minute Rest Then…. AMRAP 5 Minutes 3 Hang Cleans  (anyway) 195/143 5 Box Jumps 30/24 7 Chest to Bar Pullups 5 Minute rest Then….. AMRAP 7 Minutes 3 Hang Cleans (anyway) 205/153 5 Box Jumps 30/24 7 Chest to Bar Pullups *score each amrap separately* Happy birthday to KBarn and Chris L!Read more

Congratulations to all the CFWC ladies that lifted this weekend! Back Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% 10 min AMRAP 10 plyo plate push-ups 10 OH walking lunge 45/25 For plyo push-ups start with one hand on a plate other hand on the floor, perform explosive push-up switching hands ending up on opposite side of plate.Read more