Front Squat: 5-5-5 then… “Wacky Wiser Partner Friday” AMRAP 15 Minutes 200m Run 100 DU 50 Pull-ups 30 Pistols The Intern getting her 4th Degree Blackbelt! CONGRATS!          Read more

Power Clean 3-3-3 Then: Lizzie 12, 9, 6, 3 reps of: Power Cleans (185#/135#) Ring Dips Post loads and time to comments  Read more

TEST: Find 1RM BACK SQUAT (20 MINUTES) Then… 30-20-10 Wall Ball Shots, 20/14 (10ft) Toes Through Rings Saturday Oct 18th here at CFWC! Save the Date, Save the Boobs!Read more

EMOM 7 1 Snatch 2 Hang Snatches Then…. 3 Rounds 7 Hang Snatches 155/105 (Power or Full) 7 Bar Muscle Ups 200m Run  Read more

Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB Bear Complex (Clean + Squat + Press/Push Press or Jerk + squat + P/PP/J) The KB/DB must touch the floor after each round.Read more