Front Squats: wk 3 1 x 5 @ 80% 2 x 5 @ 85% 3 x 5 @ 90% Then: Power Elizabeth 21-15-9 Power Cleans 135/95 Ring Dips *12 min Cap 1 min rest then: 2 Min Max Effort Toes to Bar Post Loads and Times to Comments and Zen:Read more

Snatch Grip RDL: 3 x 5 (Heavier than last week) L-Sit: Max Effort Then…As Many Rounds & Reps as Possible in 20 Minutes *****Start each round where you left off****** 0:00 – 3:00 3 snatches, 115/63 6 Box Jumps, 30″/24″ 9 Pullups –—-Rest 2 Minutes——- 5:00 – 10:00 3 snatches, 135/93 6 Box Jumps 9 Pullups —–Rest 3 Minutes——- 13:00 – 20:00 3 Snatches, 165/123 6 Box Jumps 9 Pullups  Penn Fusion Soccer Academy training hard at CFWCRead more

Push Press 3-3-3 Then…. The Cherie Bro Bane Wisey 21-15-9 OHS 115/73 Sit Ups Push Press *40 Double unders after the set of 21, 15 and 9*   Happy birthday to the gorgeous Cherie, the amazing Jane Jane Bo Bane, and the red bearded Wiser!Read more

Our Balls are never deflated! NOTE: Please pay attention to our Facebook Page for class cancellations due to weather! Week 3 Back Squat [20-25min] 1 x 5 @ 80% 2 x 5 @ 85% 3 x 5 @ 90%   Then 5 rounds for time 15 Wall balls 20/14 15 Power Cleans 95/65Read more

10 am- Olympic Lifting Class 11 am- Endurance 100 Double Unders 50 Pullups 50 Sit Ups 50 KB Swings 70/53 50 Supermen 50 Box Jumps 24/20 50 Burpees 100 Double Unders Run 1 Mile Happy birthday to Debbie G, The Honeybadger!  Read more