AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15 KB Swings 53/35 10 Ring Pushups 5 Burpee over box jumps 20/16Read more

7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU (50/50) 10 Rope Climbs 200m Firemans carry, (100m each) (scale with weighted run) *Snatches, wall climbs and rope climbs are alt reps    Read more

Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments:   This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate Cancer Research.  Here is a link to my daughter’s page. Ella will be walking in the race to support her Pop Pop Jack who lost his battle to Prostate Cancer and for her Pop Pop John who has battled the disease in the past. This is our 5th year participating and we would love for you to support Ella, her pop pops, our team, and this cause.  Although team sign ups are closed, you can still sign up as an individual and come down to walk or run with us at the Art Museum Sunday Morning,...Read more

Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9 Wall Ball, 20/14, (10ft) Pull-ups Then… Max Burpees with remaining time. Score = max Number of burpees completed *Pick a target above max reach for Burpees JButt & Noisewater right after partner Jackie at Regionals          Read more

OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals.  Thanks to all who came out to support us! Missing from the picture: Mike CiunciRead more