10am: Olympic Lifting 11am: Endurance 5 Attempts: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Jerk THEN… 3 Rounds 5 MU 50 Air Squats The Ninja Turtle rocking out the KB Swings during Donkey KongRead more

Strength Back Squat: 3 X 5 Then… Donkey Kong 21-15-9 KB Swings, 53/35 (Scale Pullup bars, run up stairs) Burpees Box Jumps, 24/20 8AM: CrossFit Beginners 9AM: CrossFit 10AM: Open GymRead more

3 Rounds : 1a. Max Effort Press,  use 75% of 1RM 1b. Max Effort Pullups (Kipping only after M.E. Strict Pullups) *Rest 1-2 minutes between rounds Then… 12 Min AMRAP: 3 Wall Climbs 6 Deadlift, 275/205 9 Toes Through Rings Happy Birthday to Coach Kenny!    Partner Friday will be back next week:)        Read more

Clean 5×2 Then Valentine Special Couple’s Karen Meets Grace 150 Wall Balls 30 Clean and Jerks No Rest Valentine After Hours Couple’s Fran 21-15-9 Thrusters Pullups *Karen Meets Grace – Team of two will perform all 150 wall balls. The Couple may break this up any way they see fit.  Couple moves to Grace once all wallballs are complete.  Couple will alternate every rep of Grace until  all 30 are complete.  Couple Fran –  Each member will alternate movements in each round.  Couple 1 does thrusters and couple 2 does pullups then they switch for round two and back again for round 3.  Strength Class Back Squat 5×5 Post Loads and Times to comments: Congratulations Jenny and Jimmy From all of us at CFWCRead more

7 Minute EMOM: 3 Hang Squat Snatch, heavy Then… *Cash In: 400m run 12-9-6-3 Squat Snatch, 115/75 Burpee C2B Pull-up *Cash Out: 400m run Don’t forget to sign up for the CrossFit Open. Go to Games.crossfit.com.    Read more