Bench Press 3-3-3 Then Nicole 20 Min Amrap of 400 Meter run Max Effort Pullups Post Loads and rounds to comments: Every Car looks better with a FREE CFWC sticker.   Get your FREE sticker at the front desk.Read more

DATE: Saturday June 28th  TIME: 10am – 2pm A Fundraiser to help take Jenny, Nikki, Kim, Emily and their Coach Ryan to Salt Lake City for USA Weightlifting Nationals!   Details: We will have 2 groups lifting next Saturday. To make sure everything runs smoothly and timely, there will be 15 available spots in each group. If there is more demand, we will open more spots up. Group 1: snatch @ 10am – 11am Group 1: C & J @ 11am – 12noon Group 2: snatch @ 12noon – 1pm Group 2: C & J @ 1pm – 2pm Sign up spots are available on Zen Planner. This will be run like a Olympic lifting meet but have a more relaxes feel. * Weight will be in lbs, not KG’s. * You will check in when you arrive with your starting weight. * Each lifter has 3 attempts for snatch...Read more

Back Squat: 3 x 8 reps Then… “Wacky Wiser Partner Friday” 18 minute Death By….. Walking Lunge (front rack), 135/95 10m run   Partner Friday!      Read more

Power Clean 3-3-2-2-1-1-1 Then; 12 Min AMRAP/Ladder of: 3 Power Clean 155#/110# 3 Wall Balls 20#/15# 3 Dips 6 Power Clean 6 Wall Balls 6 Dips 9 Power Cleans 9 Wall Balls 9 Dips 12 Power Cleans 12 Wall Balls 12 Dips etc etc etc…. Post Loads and Rounds/Reps to comments.Read more

Skill AMRAP 7 Minutes 25′ Handstand Walks (sub w/20 handstand touches) 30 DU (sub 15 Du Attempts) THEN… 3 Rounds: 10 Front Squats, 185/135 15 Box Jumps, 24/20 20 Pullups Coach Jenny doing Handstand walks at “Test Your Metal” last SummerRead more