Thruster: 3-3-2-2-1-1-1 Then… With a partner complete the following….(20min cap) 42 Thrusters, 95/65 6 Rope Climbs 200m weighted Run 30 Thrusters, 115/85 4 Rope Climbs 200m weighted Run 18 Thrusters, 135/115 2 Rope Climbs 200m weighted run *partners may work on thrusters and rope climbs at the same time BELOW: Nikki doing Partner Friday with her pet deer horseRead more

15 Min to Find 1 Rep Max Deadlift Then: 2 Rounds* 70 Double Unders 60 Sit-ups 50 Kettlebell swings 53/35 40 Pull-ups 30 Pushups *18 Min time cap 7:30PM Strong People Class this evening: Post Loads and times/reps to comments: Saturday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K   Brochures are on our front desk and more Information and registration can be found HERERead more

Back Squat: 15 Minutes to Establish a 1RM Then… 3 Rounds: 9 Back Squats, 155/105 15 Burpees 21 Toes Through Rings *Cash Out: 400m Run SAVE THE DATE: The next CrossFit Total will be Saturday May 11thRead more

EMOM 8 Minutes 2 Squat Cleans 1 Jerk Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 10 Alternating KB Snatches 70/53 Then… EMOM 5 Minutes 100m Sprint The Truckster, getting it done at Fight For FoodRead more

Bodyweight Warm-up week 3 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Weighted Dips 5×3 12 min AMRAP 5 Barbell roll outs (just like the ab-wheel movement) 10 Deadlifts 185/135 15 Box JumpsRead more