9am: Yoga 10am: Oly Class : Jerk 11am: Endurance   For Time: 800m Run Rest 5 minutes For Time: 30 DU 21 Barbell Lunges, 95/65 21 Push Press, 95/65 30 DU 18 Barbell Lunges 18 Push Press 30 DU 15 Barbell Lunges 15 Push Press 30 DU …..Continue this rep scheme all the way down to 3 Barbell Lunges, 3 Push Press, and 30 DU. Below: Welcome in our newest couple, Basel & Colleen….and their pet FooseRead more

Back Squat 5×3 Then Helen 3 Rounds 400 Meter Run 21 KettleBell Swings 12 Pullups Post times and Rounds to comments.Read more

7 Min EMOM: Power Snatch + 3 OHS, heavy Then…W/a partner AMRAP 12 Minutes OHS, 95/65 200m Run, 70/53 *While 1 parter is running, the other is getting max reps of OHS. Total up all OHS performed by both partners for a final score.      Read more

Deadlift 3-3-3 Then 5 Rounds: 5 Deadlift (315/205) 10 Box Jumps (24/20) 15 Toes to Bar 7:30 Strength Class Post loads and times to comments:Read more

1A. Press: 3-3-3 1B. Weighted Strict Pull-up: 5-5-5 *super-set the above movements. Then… AMRAP 12 minutes 30 DU 20 Pull-ups 10 KB Swings, 70/53 Below:  The CFWC Women’s Regionals Team (Left to Right): Kim, Jenny, Nikki, Emily Mid-Atlantic Regionals are June 7, 8, and 9th in Landover, MD Purchase your tickets HERERead more