Minute Maxes Minute 1- Max Calorie Row Minute 2- Max AbMat Sit Ups Minute 3- Max Air Squats Minute 4- Run 200m Minute 5- Max Burpees Repeat x6 for 30 total minutes of work. ___… 

Clean & Jerk Build to a Heavy Single Your Grace 30 Clean & Jerks for time (55% of today’s single)

Open Gym 6-8am & 5-7pm  

With a Running Clock: AMRAP 3 3 Power Snatches (135/95#) 20 Double Unders Rest 3 Minutes AMRAP 4 4 Power Snatches (115/75#) 20 Double Unders Rest 4 Minutes AMRAP 5 5 Power Snatches (95/65#) 20… 

The CFW RunStrong program starts next Monday at 5am. Tell any and all of your endurance friends! CFW members who would like to do the run training may do so at no charge. The group… 

Schlitz 4 RFT Run 400m 4 Muscle ups (sub 12 pull ups and 12 push ups) 40 Double unders ___ Box Brief CFW RunStrong program will start Monday, November 10th. The group running portions of…