EMOM 7 Minutes Hang Power Clean Hang Squat Clean 3 sec pause at bottom Front Squat 3 sec pause at bottom Then… Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95   Happy birthday, Yeager Bomb!!  Read more

Establish a 1RM One Arm Snatch – you can use a dumbbell, kettlebell or barbell Then do three sets of 3 each arm at 70% of your 1RM   5 Rounds for time: 10 one arm ring rows Alt Lt/Rt 10 One arm push-ups Alt Lt/Rt – if you can’t perform off floor use appropriate box height 10 Pistols Alt Lt/RtRead more

9am- Yoga  No lifting or working out during this class 10am- Olympic Lift class 11am- Endurance WOD Crossfit Triathlon Run 2 Miles Row 2k 300 Double Unders or 500 SinglesRead more

10 am- WOD 12 noon-til it ends- Pig Roast and Party 10am WOD: In Groups of 4: with a pet rock 400m Run 100 Hand stand push ups (sub with 120 pushups) 120 pullups 400 Run 160 KB Swings 70/53 200 burpees 400m Run   CFWC 1.0- our very first space back in 2009  Read more

The Following Tasks will be done with a partner. Add up totals between partners for each event. 15 Min Time Cap: 3 Attempts (each) to find a Max Broad Jump Establish Max Handstand Walk for distance (scale w/ assisted or max handstand hold) 3 Attempts (each) to establish max med ball throw, 20/14 Establish Max Weighted Pull-up Then…w/a partner 3 Rounds: 5 Rope Climbs 30 2fer1’s Wall Ball Shots, 20/14 250ft Wheel Barrow Walks *9:30am moms prepare accordingly Partner Wheel Barrows at the 2nd Box              Read more