No Activities Today at CFW.

For Max Reps Minute 1 – Max Strict Pull-Ups Minute 2 – Max Push Ups Minute 3 – Rest x3 ___ For Load 20m Yoke Carry ___ For Time 500m Row  

Jump Around For Time Run 800m 80 Double Unders 21 Hang Power Cleans Run 400m 40 Double Unders 15 Hang Power Cleans Run 200m 20 Double Unders 9 Hang Power Cleans Rx- 115/80#

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Frank The Tank AMRAP 5 50 Wallballs (20/14#) Then 12 Deadlifts (185/135#) 12 Bar Over Burpees Rest 5 minutes AMRAP 5 35 Wallballs (20/14#) Then 9 Deadlifts (225/155#) 9 Bar Over Burpees Rest 5 minutes… Tuesday 9-27-16

Everest 21 Power Snatches 21 Pull Ups 15 Overhead Squats 15 C2B Pull Ups 9 Squat Snatches 9 Bar Muscle Ups Rx- 95/65#