WOD 8/18/14
Congratulations to Mary Beth and Coach Nikki in their 3rd place win! Barbell step ups 20/16″ box 4 sets 8 reps each leg 4 Rounds... Read More
Before and After CFWC Results
Under Development: Please check back soon to see some of the amazing transformations that our members have experienced.
WOD 8/17/14
10am Olympic Lifting 11am: Endurance AMRAP 30 Minutes 400m Run 30 DU 200m Run, 45/25 15 Squats, 45/25 * Row 1600m at some point during... Read More
WOD 8/16/14
Decked by Cards Each suit represents a different movement. Reps are equal to the card value. Jokers are…Wild! 😉 Coach will pull a card and... Read More
WOD 8/15/14
Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 400m run 21 Kb Snatches , 53/35 21 KB Snatches 8 Rope Climbs, alt with partner 15... Read More
WOD 8/14/14
5 x 1 Press x 2 Push Press x 3 Jerks Then 15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and... Read More
WOD 8/13/14
7 Min EMOM Snatch start (Knee) + Snatch Pull (from ground) + Full Snatch (from ground) Then… For Time: Cash In: 400m Run 3 Rounds:... Read More
Create your Mind-Body profiles!
All members have until the end of Aug to create their Mind Body Profiles. Simply, click HERE to begin!
WOD 8/12/14
Back Squat 5-5-5 Then…. 7 Rounds 7 OHS 135/95 7 Ring Push Ups Dan M- Sun’s out, guns out!
WOD 8/11/14
Come Monday Night to see the unveiling of the shirt that won my heart this weekend!... Read More