Trifecta Timeline Come join us for a fun morning at CFW! Come to one of all of the Trifecta events. The cool kids hit all three. 6:00am- WOD 7:00am- Tacos 8:30am- Yoga Yoga drop in… 

Deadlift 3RM Find a 3 rep heavy for the day. ___ “Dead Ball” 21-15-9 Deadlift (225/135#) Wallball (20/14#) This workout should be one that you can attack. Pick a deadlift weight you can handle unbroken… 

The Terrible Thirty For Time 30 Calorie Row 30 Handstand Push Ups 30 Pull Ups 30 Push Press (45/33#) 30 KBS (53/35#) 30 Hand Release Push Ups Compare to 9-8-16 ___ RunStrong Run 400m Rest… 

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

Clean Complex For Max Load 1 High Hang Power Clean (pockets) 1 Hang Power Clean (knees) 1 Power Clean (ground) ___ Three’s Company AMRAP 3 5 Power Cleans (~75% of today’s Complex) 10 Push Ups… 

Front Squat 1-1-1-1-1-1-1 Find a 1RM Front Squat today.   ___   Spooky One Sprint Round For Time Row 250m 25 KBS (70/53#) 25 Burpees