G-Ham after his 1st Enduro WOD! Increase 1 rep max number you have been calculating your percentages by 5-10 lbs. Adjust percentages accordingly. Back Squat 1 set of 5 reps @ 75% 2×5 @ 80% 3×5 @ 85%  Allow 20-25 min Then: Running Clock for 12 min (single arm kettle bell movement alternating as necessary through the time frame) 1 Min Kettle Bell Squat Clean 53/35 1 min KB Shoulder 2 Over Head 53/35 2 min KB Squat Clean 2 min KB S2OH 3 min KB Squat Clean 3 min KB S2OHRead more

9am: Open Gym 10am: Olympic Liting 11am: Endurance Classs For Time: 150 Wall Ball Shots, 20/14 100 Situps 150 Double Unders *3 burpee EMOM   Happy Birthday to Coach Kenny and Bernadette!  Read more

Press 3-3-3 Then 12 Min Amrap of: 5 Push Press 135/95 10 Box Jumps 15 Kettlebell Swing Post Loads and Times to Zen and Comments: Happy Valentine’s Day CFWC, Lets Get That Heart Pumping. Read more

Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then.. Wacky Wiser Partner Friday “Partner Cindy” – 20 min amrap 5 Pullups 10 Pushups 15 Air Squats *Partners will switch after each round of Cindy. The partner who is NOT doing Cindy will attempt Max # DU * Rounds of Cindy + Double Unders = Final Score    Read more

De-load week Front Squat 3 x 3 @ 65% 3 x3 @ 70% 3 x3 @ 75% Then: 1000 Meter Row 50 wall balls (20/15) 20 Clean and Jerk (165/115) Post Loads and Times to Comments and Zen:Read more