5 x 1 Snatch Balance x 1 OverHead Squat Then Nancy 5 Rounds 400 Meter Run 15 Over Head Squats (95/65) Post Loads and Times to Comments:Read more

Push Press: 5-5-5 Then… Cash In: 125 DU Then complete in any order: 50 Deadlifts, 225/155 50 Toes 2 Bar 50 Wall Ball Shots, 20/14 Cash Out: 125 DU Murph 2014  Read more

Back Squat 5-5-5 Then….. 9-6-3 Strict HSPU Hang Power Clean 135/95 Burpee over Bar Then… 2000m Row for time     Team Snatches and Jerks at Regionals      Read more

10AM- MURPH (Keg and cookout to follow) MEMORIAL DAY MURPH 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *complete the pullups, pushups, and squats in any orderRead more

Rest Day. CFWC is Closed Today due to CrossFit Regionals. Rest up for Memorial Day Murph.        Read more