WOD 2/20/16
Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35 Wall Balls 35 Pullups 20 Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments:... Read More
WOD 2/19/16
“Jimmy Dyce” – WWPF Style 20 Min AMRAP 9-7-5 Snatch, 145/83 HSPU Then… 15 – 10- 5 KB Swings, 70/53 Burpees Then… 21-15-9 Thrusters, 95/63... Read More
WOD 2/18/16
15 Min Work up to a Heavy Jerk Then: Open WOD 13.2 10 min AMRAP of: 5 Shoulder to overhead 115/73 10 Deadlift 115/73 15... Read More
WOD 2/17/16
Clean Grip RDL: 3 x 5 Chin Up: 3 x 5 Then… From CrossFit Main Site: 90 Double Unders 9 Muscle ups 9 Squat Clean... Read More
WOD 2/16/16
15 Minutes to a heavy Snatch (any way) Then…. Open WOD 15.1 AMRAP 9 Minutes 15 Toes to bar 10 Deadlifts 115/73 5 Snatches *Masters... Read More
WOD 2/15/16
Happy Birthday Coach Kenny! 4 Rep Max Front Squat then 2 sets at 90% 4 min AMRAP 4 Handstand Push-ups 4 Hurdle jumps 30/24 Rest... Read More
WOD 2/14/16
10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m... Read More
2/13/16
Reminder: There will be no classes today due to CFWC hosting the New Year Novice competition. Come on out and cheer on the teams!
WOD 2/12/16
Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53 NO CLASS SATURDAY DUE TO THE NEW... Read More