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

9am: Yoga 10am: Open gym 11am: Endurance AMRAP 25 Min 5 Thrusters, 135/95 10 Burpee Pullups 15 Situps * Complete a 1000m row at some point during the 25 min cap. Good Luck to everyone at the Long Island Takeover…  Read more

Turkish Getup: 12 minutes to Establish a heavy single on both arms Then… “The Saturday Morning Special” Complete 3 Rounds of max effort reps for each movement. Row for Calories Air Squats Burpees Kb Swings, 53/35 *Each round is :40sec of work & :20 of rest Post total reps to comments WANTED: HAS NOT BEEN SEEN SINCE LAST WEEK.    Read more

Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb   Zombie Baby is always watching    Read more