Deadlift 3-3-3 Then 5 Rounds: 5 Deadlift (315/205) 10 Box Jumps (24/20) 15 Toes to Bar 7:30 Strength Class Post loads and times to comments:Read more

1A. Press: 3-3-3 1B. Weighted Strict Pull-up: 5-5-5 *super-set the above movements. Then… AMRAP 12 minutes 30 DU 20 Pull-ups 10 KB Swings, 70/53 Below:  The CFWC Women’s Regionals Team (Left to Right): Kim, Jenny, Nikki, Emily Mid-Atlantic Regionals are June 7, 8, and 9th in Landover, MD Purchase your tickets HERERead more

MEMORIAL DAY MURPH- 8AM & 10AM CLASSES ONLY! For Time: Run 1 Mile 100 pullups 200 pushups 300 air squats Run 1 Mile * You may mix the pullups, pushups and air squats any orderRead more

9am: Yoga 10am: Oly LIfting 11am: Endurance For time: 200m farmers walk, 53/35 400m Run 21 toes to bar 21 burpees 400m run 15 toes to bar 15 burpees 200m farmers walk 400m run 9 toes to bar 9 burpees 200m farmers walk 400m run Regionals Team hard at work after hours! (below: Emily getting her OHS on)Read more

“Baseline Twist Blitz” 30 min AMRAP 75/45 lbs for all barbell movements 50 Sumo Deadlift High-pull 40 Jumping squats 30 sit-ups 20 Push Presses 10 Pull-upsRead more