10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD *There will be no Yoga today* 3 Rounds 800m Run 10 Front Squats 165/115 20 KB Swings 70/53 200m Run with kb Happy birthday to Coach Wingy!! Enjoy all your free food. Happy Mother’s Day to all of our strong moms!!  Read more

8am: CrossFit (Pullup practice) 9am: CrossFit 10am: Beat the Foose For Time: 600m Run 30 burpees 30 pullups 400m Run 20 Burpees 20 Pullups 200m Run 10 Burpees 10 Pullups Do you have what it takes to “Beat The Foose”?Read more

Deadlift: 3-3-3 Then… 2014 Regionals Team Event 6 – with a Partner 500 m Row & 125 DU, each 50 Deadlifts, partner holds deadlift, 275/185 50 Toes 2 Bar, partner hangs   Watch CFWC Snatches & Jerks live HERE all Memorial Day Weekend Friday May 23rd: Heat 1 –  9:00am  Read more

Push Press 3-3-3 Then 5 Rounds of: 40 Double Unders 30 Kettle Bell Swings 53/35 20 Pushups Post loads and times to comments: LIVE STREAMING of the Regional Events will be available. If you can not make it down May 23rd to the 25th watch Team Snatches and Jerks on your PC with zombie baby. Live Streaming  INFO HERE  Mid-Atlantic Regionals INFO HERERead more

Hang Power Clean: 3-3-3 Then… 3 Rounds: 400m Run 21 Hang Power Cleans, 135/95 12 Box Jumps, 30/24 Photo bomb of the monthRead more