Every minute on the minute (EMOM), for 7 minutes, perform: 10 Overhead Squats @ 50% 1-rep max*   …rest for 7 minutes, and then do…   21-15-9 rep rounds for time of: Kettlebell Swings (53/35) Handstand Push-ups Burpees     Post weight and result of OHS EMOM, and time to comments   *If you do not have a 1-rep max, and have no idea what it would be, use (65/45) as a guide. Also, you can get the weight overhead any way you wish. Squat snatch, as long as you reach full depth will count for the first rep, and first rep only. To be clear, if you drop the weight before reaching the 10, you must get it overhead in the fully extended position before continuing.Read more

 Joey: MPCF wishes you the very best in Atlanta! You will be missed!   “The Devil Went Down to Georgia”   As many rounds as possible in 15 minutes of:   5 Dead-hang Toes-to-Bar* 10m Burpee Broad Jumps 15 Wall-Ball Shots (20/14) @ (10/9′)   *no swinging, legs straight, slow & controlled   Rest 5 minutes then…   Hang Power Cleans 3-3-3-3-3 20 minute time cap   Post rounds and extra reps to comments Post max weight to commentsRead more

 “I hate Jerks”   Complete as many rounds as possible in 20 minutes of: 1 Clean & Jerk (135/93)* 1 Chest-2-Bar Pull-ups*   *Note: each round, add 1 Jerk and 1 PLU. e.g. round 3 would be: 1 Clean/3 Jerks, 3 C2B PLU If you have to drop the bar before getting all Jerks for a given round, knock out 3 burpees before performing another Clean to finish the remaining Jerks   For Score   Masters 55+: C&J (115/83)     Post total rounds and extra reps to commentsRead more

  “Tabata What”   Toes-2-Bar Kettlebell Push-ups Row for Calories Box Jumps (30/24)   …Rest 1 minute, and then   Tabata Speed Skips     For Score       Post total score* to comments   *Total score is the sum of the lowest rep count set of each exercise. T2B+KBPU+Cal Rowed+Box Jumps+Speed SkipsRead more

  REST DAY         CFE WOD: Choose a sport: Run, Row, Bike or Swim   10 x 1-minute ALL OUT EFFORT, 1-minute rest   Post total sprint distance to commentsRead more