8am: CrossFit 9am: CrossFit 10am – 12noon: Open Gym (Unlimited Members) Front Squat: 3 x 5 Then… 3 Rounds: 400m Run 30 Wall Balls, 20/14 (10ft) 15 Pullups               Memorial Day Murph: Monday @10amRead more

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10 minutes of Handstand Walk Practice Then… 2015 Team Regional Event 7…kinda: 30 Cal Row – Partner holds Deadlift, 315/205 30 HSPU  – partner holds handstand 30 Toes 2 Bar – Partner hangs from bar 50′  Front Rack  Walking Lunges, 135/83 (16 in place lunges)- partner holds front rack *Partners will switch and complete all reps for each movement before moving to next movement. Example: Once 30 Calories are completed, the partner rowing will then move to the deadlift static hold and the partner that was holding the deadlift will then proceed to complete 30 cal on the rower. Continue the entire workout in this fashion. Jenny finishing her 50′ of OH Lunges during Event 7    Read more

15 Min Find 1 Rep Max OverHead Squat Then: 15 Min Amrap of: 14 Deadlift (135/93) 12 Toes Through Rings 10 Hang Power Clean (135/93) 8 Burpess 6 Push Press (135/93) Post Loads and times to ZEN and Comments:  Read more

Bench Press: 3 x 5 Bent Over Row: 3 x 5 Then… FOR TIME: 200m Run 21 Power cleans, 135/83 50 Double Unders 200m Run 15 Power cleans, 155/103 50 DU 200m Run 9 Power cleans, 185/133 50 DU  CFWC was well represented. Thanks for the support and can’t wait until we make our run in 2016!Read more