Announcements

LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles! Gabe is hosting a boys poker night the same evening. Ask for info at the gym and look for details on FB if you're interested!

Strength

Squat clean thruster, work up to a heavy single
Perfect kipping practice between sets

WOD: Hammer

This was requested by Brian W on his 3rd anniversary at CFWP! He first did Hammer in late 2012...in a solo class, and has "fondly" remembered it ever since. Congrats on 3 awesome years Brian, looking forward to see what you'll do in year 4!

5 Rounds, each for time, of:

5 Power cleans, 135#/95#
10 Front squats, 135#/95#
5 S2OH, 135#/95#
20 Pullups

Rest 90 seconds between rounds.