September 9, 2017 - 5th Annual CFWP Summer Throwdown; no regular class/open gym today

We're using this event to try to raise money for Steve's Club Denver; if you want to make a voluntary donate you can do so here (blue button), or here (green button)!  For heat times and details, look here!


10 min AMRAP of

  • 8 bar facing burpees
  • 6 front squats, 135#/95#
  • 4 S2OH, 135#/95#
  • 2 Power cleans, 135#/95#

One partner working at a time.  Break up reps as desired.  Resting partner holds KB 53#/35#, goblet style. 


For total reps of each movement:

  • 2 minutes Max Effort Weighted Shuttle Run, single DB 50#/35# (carried any way you want), 10m increments
  • 2 minutes Max Effort Pullups
  • 2 minutes Max Effort double DB front rack lunge, 50#/35# in 10m increments
  • 2 minutes Max Effort Double unders
  • 2 minutes Max Effort Thrusters, double DB 50#/35#

Only one partner can work at a time.  No built in transition time between stations.  

Floater 1

In 6 minutes, each partner will find a max of

  • 5 Snatch Grip Deadlift + 5 Hang Snatch

Floater 2

For time, complete 6 Rounds of

  • Sled pull, 15'
  • 12 Wall balls, 30#/20#

Movements are done simultaneously; Partner 1 completes the pull while partner 2 completes the wall balls, and then vice versa.  Each partner completes 3 pulls and 3 sets of WB.