Bodyweight Warm-up week 2 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. 3×5 Skin-the-cats as strict as possible If you feel super ninja-like try performing while squeezing a plate between your feet for added weight Deadlift 10,000 Pounds Choose a weight to dead lift and divide into 10,000 pounds. That is how many reps you will need to do. Begin with 5 burpees on the minute and complete your prescribed number of reps as fast as possible stopping each minute to do 5 burpees.Read more

9am: Yoga 10am: Open Gym 11am: Endurance 1000m row (for time and cal.) Then… 15 min AMRAP 5 Snatch grip DL, 135/95 5 Push Jerk, 135/95 10 V-ups Then….5 min rest 1 mile run Congrats to Emily an Marco for taking home 1st place in the Fight For Food Competition! Thanks for everyone that came out and competed and especially to the volunteers! Go CFWC!Read more

Registration: 8am – 8:45am Judges Briefing: 8:30am Athletes Briefing: 8:45am First Heat in WOD 1: 9:15am *Non-perishable food donations are more than appreciated!Read more

500m Row x 3 Then… 12 Minute Partner Diane Ladder 3 Deadlifts, 225/155 3 HSPU 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU *Continue this pattern until time runs out. Both Partners must do entire rep scheme (ex. partner 1 does 3 deadlifts and 3 HSPU, partner 2 does 3 HSPU and 3 dead-lifts, ect…. Then…. Max DU in 3 minutes (both partners work at the same time) The Fight for Food Competition is Saturday. As a reminder, there will be no class. We ask that all volunteers/judges arrive at 8:15am. Saturday’s Schedule: Registration for Athletes: 8am – 8:45am Athlete Briefing: 8:45am – 9am First Heat: 9:15am  Read more

Split Jerk 5×3 Then 15 Min Amrap of: Clean and Jerk Cindy ladder (135#/95#) For each round of Cindy perform that rounds number of clean and jerks before starting the next round. example: Round 1 ends with one C&J, Round 2 ends with 2 C&Js etc etc…. A round of Cindy is: 5 Pullups 10 Pushups 15 Airsquats 7:30 Strength Class Tonight. Post Loads and Rounds completed to comments. Just another reminder:  F4F is this Saturday and today is the last day to register.  Click HERE if you’re interested.   Please come out to support those competing and bring a donation of canned food for the Lord’s Pantry.   Also We are still looking for a few more judges to help out. If you’re interested, please email us at [email protected]  Read more