November 2014

In observance of Veteran’s Day: Hammer 5 Rounds 5 Power Cleans 135/93 10 Front Squats 5 Jerks 20 Pull-ups Rest exactly 2 Minutes between each... Read More

TEST: 1 RM Bench Press Then.. 8 Min AMRAP 20 Double Unders Kb Snatch Ladder (2-4-6-8-10……) , 70/53 Nice Job to all the CFWC athletes... Read More

10am: Olympic lifting 11am: Endur0 WOD AMRAP 30 Minutes 5 pullups 10 Pushups 15 Air Squats *Must Run AND Row 1200m during the AMRAP Jim... Read More

Good luck to all those competing today and tomorrow! EOMOM 16 min 10 box step-ups 24/20 10 Thrusters 75/53

5 min EMOM 3 hang squat cleans + 1 jerk Then.. “Wacky Wiser Partner Friday” AMRAP 18 Minutes 150 Double Unders 30 hang cleans, 165/113... Read More

Power Snatch 2-2-2-1-1-1 Then: 15 Min AMRAP of: 3 Hand Stand Pushups 6 Power Snatch (155/110) 9 Toes to Ring *Metcon weight should be about... Read More

Skill WOD 8 min (:40 sec work, :20 rest) Handstand Walks Pistols, alt *Switch Movements EMOM Then… AMRAP 12 Minutes: Muscle-up Ladder ( 1-2-3-4-5-6-7…) 3... Read More

Front Squat 2-2-2@90% Then…. 4 Rounds 5 Power Clean 185/135 5 Front Squat 200m Run Gard Dog and Pauly D, going for it at the... Read More

Climbing that rope another year higher! HBD Ashley. Bench Press 3rm + 2 sets at 90% Then: 30-20-10 Kettlebell Snatches 53/35 Toes 2 Bar

10am: Olympic Lifting 11am: Endurance WOD For Time: Run 400m 100 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 40 Wall Ball Shots... Read More