Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) Ruck leaves the box at 4:15pm. Bring a backpack or wear one of our weight vests. (~3 miles)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as… 

Complete 15.5 -OR- Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest… 

Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.   Click HERE for info on divisions and scaling options.

The CFW Team Open concludes with 15.5 this week (and/or Monday). I hope you guys are having as much fun as I am! Here’s the updated team point totals: Blue– 398 Green– 388 Red– 299…