Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to Comments: Above is quick video on Proper RDL form. The RDL is a great assistance strength movement to help attain new PRs in the Deadlift and Squat if done correctly.Read more

We will be hosting our annual Memorial Day Murph workout Monday May 26th at 10am. “Murph” 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run  Read more

TEST: Find 1 RM Jerk ( 15 min) Then… “Grace” 30 Gound to OH, 135/95 Then…Cash out: Flight Simulator Practice (10 min cap) (complete DU in increments of 5 -10-15-20-25-30-35-40-45-50- 45……) Watch TEAM CFWC Snatches & Jerks live next weekend on the games site MID-ATLANTIC REGIONALS (MAY 23-25)Read more

Front Squat 3-3-3 Then……… Fran 21-15-9 Thruster 95/65 Pullup Then…. Immediately after, row 1000 Meters See you for Fran!!  Read more

Gymnastic Strength 4 Rounds Not for Time 1A) 30′ seal walk 1B) Rope Climb (Your hardest version leg less – w/legs – Rope Pull-ups[5] – Jumping Rope Pull-ups[5]) Then: 15 Min AMRAP 10 Power Snatches 115/75 10 Alternating Barbell Step-ups 20/16 ”    Read more