Power Snatch Build up to a 1 rep heavy. ___ Randy 75 Power Snatches for time. (75/45#) ___ Sign up and post your scores in BoxBoard.

Congrats to Blue Steel with Flex Appeal for taking the Rally Night Spirit Award. Each team has won the Spirit Kettlebell but who’s going to win overall?? Keep reppin’ your team and having fun! ___… 

Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet… 

This month’s check-ins at CFW go to help our 4 legged friends! Hit it up and tag your WOD buddies!! ___ Bench Press Find 3RM ___ 4 Rounds (Each For Time) Run 200m 10 Burpees… 

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

Listen up teams! THIS Friday night, 3.13.15, is an opportunity to gain a lot of spirit points for your team. We’re having a Rally Night!! For each person you get to come and watch wearing…