EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20    Below:  Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff!  We are very excited to have Kim on the CFWC coaching staff. She has over 10 years of experience including a degree in Kinesiology. Kim has worked with a variety of athletes from ages 8-40 including assistant swim coach at Henderson since 2005. She has helped train all Varsity sports at Drexel University in Strength & Conditioning and athletic improvement. In addition, she is also a certified instructor at Ageless Exercise where she instructs exercise classes at nursing homes. Not only does Kim have lots of experience in Health & Fitness, she is a tremendous athlete.  She was a member of the Golden Rams Varsity...Read more

10 Minutes to work up to a 1RM Power Snatch Then….. 10 Minutes to get as high up the ladder as you can: Moving up in increments of 3 (3,6,9,12,15……) Wall Climbs Power Snatches 115/85 Then….. AMRAP 10Minutes 200m Run 20 Sit ups 10 Hand Release burpees over the bar           Happy birthday to The Natural and The Notorious T.R.I.P.P!Read more

Establish a 1RM Thruster in 15 minutes then.. “Heavy Fran” 21-15-9 Thrusters, 135/95 C2B Pull-ups   One of many teams from CFWC at Test Your Metal Sunday. Above: LaFrance, Pink Eye, Cliff, Jeff DolanRead more

9am: NO YOGA TODAY 10am: Olympic LIfting 11am: Endurance For Time: 30 Jumping Squats, 45lb 30 Jumping Pull-ups 400m Run 20 Jumping Squats, 65lb 20 Pull-ups 400m Run 10 Jumping Squats, 95lb 10 Burpee C2b Pull-ups 400m Run New Gear On The Way!            Read more

Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm) 53/35 Cash Out: 50m OH Walking Lunge   Happy birthday to Stacy, AKA The Conversation, AKA Client 1.364!!! By the way, I’m telling Brady you were with another dog!!Read more