Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To Justin-Case!Read more

DB Snatch: 1-1-1-1-1 Then… 3 Rounds 800m Run 21 KB Swings, 53/35 12 pullups   CFWC Winter Hooded Sweatshirts are available for online purchase until Friday Nov 30th. Click Here to orderRead more

Partner Tabata Complete  8 rounds of 20 seconds of work followed by 10 seconds of rest for the following movements. Partners will alternate positions every 20 second rounds. Deadlifts, BW averaged between partners (While partner holds Handstand) HSPU (While partner holds Deadlift at full ext) Tabata Planking Burpees (While partner holds plank) Pull-ups (while partner runs 10m shuttle runs) LaFraaaaaaaaannnnnce!!!!!!Read more

Clean and Jerk 2-2-2-2-2 Then 5 Rounds 20 Med Ball Cleans (20#/15#) 20 Situps with med ball 200 meter run with med ball Strength Class Dead Lift 5×5 Weighted Pullups 5×1 Post stuff to comments:Read more

Back Squat: 3-3-3-3-3 Then… 10 Min Ladder: Squat Snatch, 135/95 Muscle Up *Complete 1 snatch & 1 MU. Then complete 2 snatches and 2 MU. Follow that rep scheme until 10 minutes is complete. Thanksgiving Day Schedule Thursday Nov 22 (Thanksgiving): 8am, 9am, 10am Friday Nov 23 (black Friday): 9am, 12noon, 4pm        Read more