WOD 7/1/14
Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run Fudalalalala brought out the old school singlet for Saturday’s lifting meet. He... Read More
WOD 6/30/14
7 min E.M.O.M Snatch grip Deadlift + Hang squat Snatch + Full squat snatch “Tabata Something Else” Complete 32 intervals of 20 seconds of... Read More
WOD 6/29/14
10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups... Read More
WOD 6/28/14 – Fundraiser Today!
NO CLASSES TODAY! Today is the CFWC Fundraiser! We are raising money to get your very own CFWC ladies (Jenny, Nikki, Kim, Emily) and their... Read More
WOD 6/27/14
Complete the following with a partner. 1 partner works at a time. 42 Deadlifts, 225lb/155lb 50 Planking Burpees (partner holds plank. Jump over partner) 30... Read More
WOD 6/26/14
Power Snatch 3-3-2-2-1-1-1 Then 7 Rounds 200 Meter Run 6 Power Snatch (135/95) 12 Wall Balls Post Loads to Comments:
WOD 6/25/14
Split Jerk: 3 x 3 Then… 4 Rounds 10 Front Squats 155/85 12 Ring Pushups 15 Toes Through Rings Amie The Intern
WOD 6/24/14
3x500m Row Sprints Then…. 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpees 9 Strict Pullups
WOD 6/23/14
Turkish Get Ups 5 sets of 1L/1R work up to your heaviest weight Descending Ladder 10-9-8-7-6-5-4-3-2-1 Squat jump Strict Pull-ups Push – ups V –... Read More