Shoulder Press 1-1-1-1 Push Press 1-1-1-1 Split Jerk 1-1-1-1 WOD Notes:  The weight on the bar should only increase during this workout.  As you warm up the shoulder press, feel free to throw some push…

Partner Interval AMRAP in 12 minutes of: 12 box jumps (24/20") 9 thrusters (95/65#) 6 burpees Reminder:  Join us tomorrow (Saturday) for Pizza Helen.  We'll open the gym at 4:00 and the first heat will…

Thruster 1-1-1-1-1 Then 3x20 floor presses (50% floor  presses) WOD Notes:  Compare to 161213. Notes:  Please sign up in Wellness living for Pizza Helen (this Saturday) and breakfast between CFFB and our first yoga class…

Complete 3 rounds, each for time of:  45/30 cal row  15 hang power cleans (135/95#) 15 toes to bar Start a round every 7 minutes. Community Notes:  Happy Birthday Catherine! Social Event Notes: Join us…

Complete 50-40-30-20-10 reps for time: Wallballs (20/14# to 10/9') Rope climbs (5 down to 1)

Sumo Deadlift 2-2-2-2-2 Then 5x5 single leg deadlifts WOD Notes:  Compare to 170403. Reminder:  There is now  a 7:30 am class on Saturdays coached by Iggy!  Please make sure you sign up in the right…

"Kettlebell D.T." Complete 5 rounds on each arm of: 12 KB deadlifts (53/35#) 9 KB cleans (53/35#) 6 KB shoulder to overhead (53/35#) WOD Notes: This WOD will challenge you with a bunch of single…

Back Squat 5-5-5-5-5 Then  100 hollow rocks NFT WOD Notes: Compare to 170419. Community Notes: Happy belated birthday Pete Prell! Sorry we missed it on 3/5! Open Notes: Results are in from 18.2 and 18.2a!…

With a partner, complete for time: 500 double unders 100 thrusters (95/65#) WOD Notes: Both partners work at a time, one performing DUs and one on thrusters. Switch as often as needed. Partners should share…

Complete 4 rounds of 1 minute at each of the following stations: Bar muscle ups Wallballs (20/14# to 10/9') Handstand push ups KB swings (53/35#) There is no rest between stations. WOD Notes:  The scale…