OH Squat: 12 min to establish a 3 rep max Then… 10-9-8-7-6-5-4-3-2-1 Then… 1 -2-3-4-5-6-7-8-9-10 KB Swings, 70/53 SDHP, 95/65 *Partners will rotate movements after each rep scheme. You may not move on until both partners are finished each movement. Natty Lite goin for it!        Read more

Power Clean 2-2-2-2-2 Then 15 Min Amrap 3 Hand Stand Push Ups 6 Pullups 12 Hang Squat Clean (65/45) Strength Class Bench Press 5×3 Power Clean 5×1 Post Loads and Rounds Completed to Comments:Read more

EMOM for 7 Minutes: Power Snatch + Hang Squat Snatch + OHS, heavy Then… 3 Rounds: 75 Double Unders 15 C2B Pull-ups 10 Burpee bar touches THE WINTER HOODED SWEATSHIRTS ORDERING PERIOD ENDS THIS FRIDAY 11/30!Read more

Back Squat 5-5-5 Then…… AMRAP 5 Minutes 4 Strict Pullups 6 Slapping Pushups 8 Pistols Then…… AMRAP 7 Minutes Shuttle Run 10-20-30ft 5 Deadlifts 225/155 10 Wall Balls 20lb/14lb  10ft/8ft Happy Bday to V Diddy!!Two days in a row she gets her picture on CFWC main page!Read more

Press: 10 min to establish 1RM Then… 50 Hollow Body Rocks Then immediately 3 rounds of the following: Sequence of 1 shoulder press, 1 push press, 1 push jerk x 3  115/75 15 Box Jumps 36/24″ Then 50 Superman Rocks . V getting her 1st Rope Climb!Read more