“Cap’n Crunch” 6 RFT 9 Shoulder to OH (135/95#)9 Front Squats (135/95#)9 C2B Pull Ups

Clean & Jerk H1 Work up to a heavy single for the day___ “Your Grace” 30 Clean & Jerks for Time Use 55% of today’s heavy single.

CFW will be closed today for Independence Day.

Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone

CFW will be closed Thursday, July the 4th for Independence Day. “Triple Four” AMRAP 45 Strict Press (95/65#)20 Double Unders AMRAP 47 Push Press (95/65#)20 Double Unders AMRAP 49 Jerks (95/65#)20 Double Unders Rest 4… 

CFW will be closed Thursday, July the 4th for Independence Day. Front Squat 5-4-3-2-1___ 5 Rounds  1 Weighted Pull Up3 Strict Pull Ups5 Kipping Pull Ups Use a single DB for the weighted portion either…