Death By HSPU Perform 1 HSPU in the first minute, 2 in the second minute, etc. Continue until you are unable to complete the required repetitions in the minute. ___ 2 Rounds Not For Time… Thursday 6-30-16

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) Please Note >>> CFW will be CLOSED Monday the 4th for Independence Day.

Power Snatch 5-5-3-3-1-1-1 The goal today is to find a new 1RM power snatch.

The Grinder AMRAP 12 50 Burpees 30 Squat Clean Thrusters (115/75#) 10 Bar Muscle Ups Set a steady grind pace on the outset. Try not to stop on the burpees. Breathe at the top of… Monday 6-27-16

“Slow Burn” In teams of 3-4 complete the following: 100 Calorie Row 100 Back Squats (135/95/65#) 100 Push Press (95/65/45#) 100 Calorie Assault Bike Athletes must switch every 15 cals on the rower/assault bike. Teams… Friday 6-24-16

“Griff” For Time Run 800M Run 400M Backwards Run 800M Run 400M Backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by… Thursday 6-23-16