Greg has been training at CFW for a while now. He started with us at one point and had to lay out for a while after hurting his knee while running (on his own at… 

STRENGTH: DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00 STRENGTH & CONDITIONING WOD: Light “D.T.” 5 RFT: 12 Deadlifts, 115/75 9 Hang Power Cleans, 115/75 6 Push Jerks, 115/75

If it’s raining tomorrow the WOD is: Squat 5-5-5-5-5 Press 5-5-5-5-5 Otherwise we’ll do: Ruck It Ruck 4-6 sets of 800m. Rest 2 minutes between efforts. Hold efforts to within 5-10s. Switch to a different… 

3 RFT: 50 Double-unders 40 Sit-ups 30 Hang Cleans (45/30#) 20 Pull Ups 10 Handstand push-ups __________ Strength Under Pressure Squat 3×5 (add 10#) Bench Press 3×5 (add 5-10#) __________ AMRAP 7 7 Power Cleans… 

  We got a couple of new 15kg bars at CFW. The 15kg bars weigh 33#. Most of the time a girl uses one of these bars, so we tend to call them “girl bars.”… 

ME: Shoulder Press ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the…