Skill AMRAP 7 minutes 10 Single leg Squats, Alt Legs 25 ft Handstands Walks Then…. 3 Rounds: 15 Power Cleans, 135/95 200m Run 12 C2b Pullups 200m Run 9 Box Jump, 30/24 Ladies Burnout Racer Tanks are Here!  Read more

Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run   Fudalalalala brought out the old school singlet for Saturday’s lifting meet.  He attended Council Rock High School back in the 1800’sRead more

7 min E.M.O.M Snatch grip Deadlift  + Hang squat Snatch + Full squat snatch   “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. 8 intervals of Alternating Kettlebell Snatches 53/35 8 intervals of Kettlebell Swings 8 intervals of Alternating Box Step-ups w/ KB 8 intervals of Waiter Walks (alternate each interval between left and right arm) Post total reps from all 32 intervals to comments.Read more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups 10 Pullups 5 OHS 115/75 *You must row 1000m X2 at some point during the workout*   The calm before the lifting meet at CFWC.  Thank you so much to all who came out to support Nikki, Kim, Emily, Jenny and Ryan in their quest to USAW Nationals!Read more