Body Weight Warm-up Week 5 3 min Max Effort tire flips. Alone or in pairs. Graceful Kettlebella perform for time 60 ttal reps Left arm KB Snatch then Left arm KB Clean & Jerk Right arm KB Snatch then Right arm KB Clean & Jerk. 70/53 lbs.Read more

9 am- Yoga No Open gym, no lifting during Yoga 10 am- Open Gym 11am- Endurance WOD Tabata Row 8 Rounds 20 seconds max effort, 10 seconds rest Tabata Run 8 Rounds 20 seconds max effort, 10 seconds rest 4 Rounds 10 Pullups 20 KB Snatches 53/36 30 Air Squats Happy birthday, Braz!!Read more

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post Times To Comments:Read more

8 Min EMOM Full Snatch + Hang Snatch + OHS Then… For Time (W/A partner) 200 DU 75 Box Jumps, 24/20 (Alt with partner) 50 KB Thrusters, 53/35 30 Ground to OH, 135/95 15 Muscle ups (sub with bar MU) Members love hanging out at CFWC            Read more

Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.Read more