7 Min EMOM: 3 Hang Cleans + 2 Jerks, AHAP Then… Wacky Wiser Partner Friday 3 Rounds: (20 Min Cap) 200m Firemans Carry 5 Rope Climbs 50 Planking Burpees   CFWC Massage Center    Read more

Front Squat 7×1 Then 5 Rounds* 21 SumoDeadlift Highpull (95/65) 21 Double Unders *18 Min timecap. 7:30 Strength Class Post Loads and Times to comments:Read more

7 Min EMOM: Power Snatch + Hang Power Snatch + 2 Snatch Balance Then… 3 Rounds: 50 Jumping Split Squats, (Alt) 30 Sit-Ups 10 Snatches (anyway), 135/95 Happy (belated) Birthday To “The Pope”    Read more

15 Minutes to work up to a max: 1 Strict Press 2 Push Press Then… AMRAP 12 Minutes 3 Toe through Ring Ring Muscle Ups (or Toe to bar pullups) (or Sit up, ring row) 5 Squat Clean Thrusters 115/85 Check your emails for details for our annual holiday party.  If you did not receive our invitations, please email us at [email protected].  Please RSVP ASAP so we can plan properly.Read more

Veterans Day Deadlift 1 RM Then…. Rankel AMRAP 20 Minutes 6 Deadlifts 225/155 7 Burpee Pullups 10 KB Swings 70/53 200m Run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.    Read more