In 10 Minutes work up to max Clean (full squat) Then…. AMRAP 7 Minutes 3 Bar Muscle Ups 6 Power Cleans 185/135 9 Lateral Hops over bar Then…. AMRAP 3 Minutes Squat Cleans 185/135   Great job to all who competed at last weekend’s Festivus Games! MB came in 3rd place overall.  (Not pictured-Lafrance)  Read more

  Complete 3 rounds A 5 reps Pendlay Row https://www.youtube.com/watch?v=ZlRrIsoDpKg B ME strict Toes 2 Bar Scaling progression Knees to Elbows, V-ups, Tuck-ups   Masters Qualifier Event 3 Three rounds for time of: 50-calorie row 15 handstand push-ups 50 double-undersRead more

10 am- Open Gym  (no olympic lift class today) 11 am- Endurance 1200m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 45/25 800m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 1200m Run or Row *You must row at least once*   Happy birthday to the beautiful Jen Cogliano!  Read more

8 am- Beginners 9 am- WOD 10 am- Open Gym “KareAnnie – Easter WOD Spectacular” 50-40-30-20-10 Wall Balls 20/14 Double Unders Sit Ups Meet your Easter Bunny Friends (Wall Ball Bunny, Double Under Bunny, and Situp Bunny)Read more

Complete the following with a Partner: Row 100 Cal 50 Shoulder to OH, 135/95 Row 75 Cal 50 Pistols, Alt Row 50 Cal 50 KB Swings, 70/53 Row 25 Cal 50 Split Jumps 2013 Regionals Team 2014 Mid Atlantic Regionals will be May 23-25th CLICK HERE to buy tickets to support CFWC Snatches and Jerks    Read more