Back Squat  5,3,3,1,1 Press  2,2,2,2 Then. 3 Rounds 200m Run 9 Deadlifts   135#/93# 6 Power Cleans 3 Push Jerks Post loads and time. Notice: CFEC [...]

3 Rounds 400m Run 10 Hang Squat Cleans   95#/63# 10 Clapping Push Ups 10 Clapping Pull Ups Then. 3 Rounds 5 TGU's  Right Hand  53#/35# [...]

"Partner Workout" 50-40-30-20-10 Double Unders Ring Plank Holds Then. 3 Rounds 15 Deadlifts   185#/115# 15 Box Jumps  30"/24" 15 Knees to Elbows Then. 100 Sit [...]

AMRAP in 10 Minutes of: 60 Bar Facing Burpees 30 Overhead Squats    120#/90# 10 Muscle Ups Then. 2 Mile Run Post total reps and time. [...]

OPEN GYM 8:30am-10:00am 10am Free Class AMRAP in 20 minutes 200m Sprint 15 Wall Ball 20#/16# 10 Box Jumps 24"/20" 5 Burpees Post total rounds [...]

3 Minutes Max Double Unders 3 Minutes Max Clean & Jerk 95#/63# (Grace Style) 3 Minutes Max KB Swings 53#/35# 2 Minutes Max Double Unders [...]

50 Pistols Then. 30 TGU's  53#/35# Then. 30-20-10 DB Hang Squat Cleans   35#/25# Pull Ups Box Jumps   24"/20" Push Ups Post times. ATTENTION ATHLETES:  CFEC [...]

"Wet Tail Pipe" Partner Workout: 3 rounds 250m Row Slosh Pipe held overhead  53#/28# Then. 3 rounds 50 Wall Ball  20#/16# ; rest 2 minutes Then. [...]

Overhead Squat   10,10,10 Deadlift  8,8,8 Then. 400m Run  x 4 Rest 2 minutes between intervals. Post loads and fastes split time.    

AMRAP in 6 Minutes of: 15 KB Swings  53#/35# 15 KB Clean and Jerks 15 Goblet Squats Then. 8 Rounds 5 Pull Ups 10 Push [...]