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

MEMORIAL DAY MURPH- 8AM & 10AM CLASSES ONLY! For Time: Run 1 Mile 100 pullups 200 pushups 300 air squats Run 1 Mile * You may mix the pullups, pushups and air squats any orderRead more

9am: Yoga 10am: Oly LIfting 11am: Endurance For time: 200m farmers walk, 53/35 400m Run 21 toes to bar 21 burpees 400m run 15 toes to bar 15 burpees 200m farmers walk 400m run 9 toes to bar 9 burpees 200m farmers walk 400m run Regionals Team hard at work after hours! (below: Emily getting her OHS on)Read more