WOD

CFSW Partner Requirements (these are the weights for the 40-44 and 16-17 Divisions, so scale down accordingly—-should be heavy, but not break  you):  For Time:... Read More

5 RFT: Clusters and Chest-to-bar Pull-ups 5 rounds for time of:  5 Clusters, 135/95 lbs  10 Chest-to-bar Pull-ups –then– Cash Out Alt EMOM 8 mins:... Read More

“FGB Style” – Box Jump Overs, Push-ups, Double Unders, 2 and more 3 rounds, 1 min per station, of:  Box Jump Over, 24/20 in  Push-up ... Read More

Squat Clean & Jerk 8×2 at 70% 1RM   Rest as needed between sets. –then 4 Min Rest– AMReps 6 mins: Unbroken Sets of 3... Read More

Deadlift 10-8-6-4-2   Use the heaviest weight you can for each set. Rest as needed between sets. –then– 4 RFT: Deadlifts, Burpees, Kettlebell Swing (American)... Read More

“Glen”  For time:  30 Clean & Jerks, 135/95 lbs  Run, 1 mi  10 Rope Climbs, 15 ft  Run, 1 mi  100 Burpees

OPEN GYM & REST DAY

FT: Thrusters and Row/Bike/Erg Calories For time:  30 Thrusters, 95/65 lbs  60 Row Calories  27 Thrusters, 95/65 lbs  54 Row Calories  24 Thrusters, 95/65 lbs ... Read More

In 20 minutes Complete:  1 Clean (205, 145)  1 Muscle Up  2 Cleans  2 Muscle ups  3 Cleans  3 Muscle Ups…  Continue to add 1... Read More

“Lynne” Five rounds for max reps of:  Bench Press, 1x bodyweight  Pull-ups –THEN– Every 1 min for 10 mins: Power Snatches and Overhead Squats Every... Read More