Back Squat 2×10 2 sets of 10 reps at a moderate load. ___ 5 Rounds 1 Weighted Pull Up 3 Strict Pull Ups 5 Kipping Pull Ups For weighted pull-ups place a dumbbell between the… 

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… 

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… 

“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…