WOD 4/1/14
72 Minutes of Burpees (April Fool’s) EMOM 7 2 Power Cleans 3 Front Squats Then….. 10 Minutes for max distance: 200m Sprint 200m Jog Then….... Read More
WOD 3/31/14
Happy Birthday Pineapple! Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees
WOD 3/30/14
9am-Yoga (no lifting or working out at this time) 10 am-Olympic Lifting with Coach Ryan 11am- Endurance 12:30-2:30 Double Under Seminar (only for those that... Read More
WOD 3/29/14
800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power... Read More
WOD 3/28/14
“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes: 5 HSPU 5 Strict... Read More
Butterfly Run 4/12/14
This is a 5k or 1mile run for fun in honor of CFWC member Mike Ciunci’s sister. This is a great event and we would... Read More
Eat to Perform Seminar 4/5/14
Presents…. EAT TO PERFORM SEMINAR * Saturday April 5th * 11:00am *Sign up sheet is at the front desk
WOD 3/27/14
15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength... Read More
WOD 3/26/14
Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!
WOD 3/25/14
Front Squat 3-3-3 Then….. AMRAP 7 3 Power Cleans 185/135 5 Front Squats 7 Ring Push Ups Then….. AMRAP 3 10 Burpees 20 Jumping Squats... Read More