8 Min Partner EMOM: 2 Rope Climbs (scale by pulling yourself up & lowering yourself to the ground 4 times) M.E. Pushups *While 1 partner is doing 2 rope climbs, the other partner is doing M.E. Pushups. They will switch movements every minute. Then… Partner Death By: 15 Min Cap (start back at 1/1 rep when you can’t complete the correct # of reps for that minute) KB Swing, 70/53 *Burpee over the Box Jump, 20″/16″ * 1 rep = Do a burpee, jump onto the box laterally, jump to the other side.   Tina hanging out between setsRead more

Deadlift 2-2-2 Then 3 rounds of: 50 Air Squats 10 Chest to Bar Pullups 10 Deadlifts 275#/185# 7:30 Strength Class Post comments to comments:Read more

Hang Snatch: 2-2-2 Then… 12 Min AMRAP 10 Hang Power Snatch, 95/65 20 Wall Ball Shots, 20/14 30 Double Unders Happy Birthday Willie!      Read more

EMOM 7 1 Clean 3 Front Squats 1 Jerk Then…. 6 Rounds of: 3 Body Weight Clean and Jerks (any way) 5 Ring Muscle Ups 7 Burpees over bar   Nepi on the back squat    Read more

Congratulations to CFWC Coaches Jenny & Ryan.  Jenny Qualified for the USAW Nationals and was invited to train with the National Team. No big woop 🙂  Oh and Ryan won this cool melted frisbee…Nice job Ryan. For time from CF Games competitor Lucas Parker Power Snatch Push Press Power Clean Back Squat Dead-lift 75 reps each movement 45/33 lbs.  6 Months or under scale to 50 reps each movement. 30 min cap.  Read more