Trifecta Join us at CFW for a special Saturday! We’ve got the Trifecta from 6-9:30am. 6:00am- WOD 7:30am- Tacos & Coffee 8:30am- Yoga We’ll be doing the Hero WOD “Griff” at 6:30am. Get to the… Saturday 8-22-15

Weightlifting A. Hang Snatch (from the mid-thigh) B. Snatch (from the floor) Work up to a heavy single on each. Squat or split snatch. ___ Conditioning AMRAP 12 5 Power Snatches (135/95#) 10 Toes to… Friday 8-21-15

#TeamThursday Same day. New WOD. In teams of 3-4 complete the following: AMRAP 25 Row 250m 10 Squat Cleans Increase weight each round of squat cleans. The goal starting weight is 95/65#. The first athlete… Thursday 8-20-15

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs This Saturday the 22nd is the Trifecta (WOD- Tacos- Yoga) from 6-9:30am. Saturday, Sept 19th is the EVOLVE MVMNT Workshop.… Wednesday 8-19-15

Nate AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 6 KBS (70/53#) or AMRAP 20 4 Chest to Bar Pull Ups 6 Hand Release Push Ups 8 KBS (53/35#)

We had a great crew at the August ComWOD! Thanks for inviting your friends, guys! ___ EMOM 10 1 Power Clean + 1 Squat Clean Use the same load across sets. ___ Double Trouble For… Monday 8-17-15