7 Min EMOM: Squat Clean + Hang Squat Clean + Front Squat + Jerk Then… “Barbells For Boobs Training WOD” For Time: 200m run 21 C&J, 135/95 200m Run 15 C&J 200m Run 9 C&J CFWC will be hosting Barbells for Boobs Saturday Oct 26th. Register now and help save a pair!  Read more

EMOM 7 Minutes Snatch (squat) Hang Snatch (squat) OHS Then…. 21 OHS 135/95 9 Ring Muscle Ups 15 OHS 7 Ring Muscle Ups 9 OHS 5 Ring Muscle Ups   Happy Birthday, Truckster!!Read more

Press: 3 x 3 Then… 100 Hollow Body Rocks 100 Superman Rocks Then… 3 Rounds For Time: 1 Rope Climb 15′ (Legless) 10 Alternating KB shoulder to Overheads 53/35 (You will clean the KB or DB to shoulder then Press/Push Press/Jerk the weight to overhead) 20 Box Jumps 24/20    Read more

9am Yoga 10am Open Gym 11am Endurance Barbara 5 Rounds 20 pullups 30 pushups 40 situps 50 squats Rest 3 min between rounds. Post times of each round to comments:Read more

50 Walking Lunges 20 Overhead Squats, 95/65 lbs 20 V-ups 50 Walking Lunges 15 Overhead Squats, 95/65 lbs 15 V-ups 50 Walking Lunges 10 Overhead Squats, 95/65 lbs 10 V-upsRead more