Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments:   This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate Cancer Research.  Here is a link to my daughter’s page. Ella will be walking in the race to support her Pop Pop Jack who lost his battle to Prostate Cancer and for her Pop Pop John who has battled the disease in the past. This is our 5th year participating and we would love for you to support Ella, her pop pops, our team, and this cause.  Although team sign ups are closed, you can still sign up as an individual and come down to walk or run with us at the Art Museum Sunday Morning,...Read more

Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9 Wall Ball, 20/14, (10ft) Pull-ups Then… Max Burpees with remaining time. Score = max Number of burpees completed *Pick a target above max reach for Burpees JButt & Noisewater right after partner Jackie at Regionals          Read more

OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals.  Thanks to all who came out to support us! Missing from the picture: Mike CiunciRead more

Strength/Skill – 1 min ME V-out x 5 21-15-9 Deadlifts @ 315/205lbs Box Jumps @ 30″/24″ Time Limit 12 mins ** Mod** perform the WOD with 65-70% of your 1RM deadliftRead more

9am Yoga 10am Open Gym 11am Endurance WOD: Filthy Fifty- For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood=35lbs. Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders The Filthy Fifty is a “chipper”, a WOD with a sequence of exercises to be completed in order, finishing one before starting the next. Why “chipper”? Well, I’ve heard it’s because you “chip away” at the exercises, or that it’s like begin put through a “wood chipper”, but no one knows for sure. There are 10 exercises here and we do 50 reps of each. To do this “As Rx’d” is to complete all 50 reps of each exercise before moving on to the next one. There is no “women’s weight” per se, only As Rx’dRead more