WOD 1/1/17
11AM Endurance WOD Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings *Run 400 Meters after each excercise. Post Your... Read More
WOD 12/31/16
Press 1-1-1 Then Angie: For Time Complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 25 Min Cap Post Loads... Read More
WOD 12/30/16
WWPF AMRAP 23 Minutes 10 Hang Power Cleans, 185/123 (1 bar/mix anyway) 20 Synchronized Wall Ball Shots 10 Wall Climbs (mix... Read More
WOD 12/29/16
Power Snatch 3-3-3 Then 3 Rounds 30 Box Jumps 15 Power Snatch 135/95 20 Pullups Post Loads and Times to ZEN... Read More
WOD 12/28/16
Bulgarian Split Squats: 3 x 8 reps (each leg) Strict Chin-ups: 3 x M.E. Then… For Time: 1000m Row 50 Target Burpees 30 Shoulder 2... Read More
WOD 12/27/16
15 Minutes to a heavy clean Then… Crossfit Open WOD 16.2 (kind of) As far as possible in 20 Minutes 25 Toes to Bar 50 Double... Read More
WOD 12/26/16
Front Squat: 3 x 5. (3sec pause on reps 1-3-5) * increase weight from last week Then for time: 50 KB Manmakers 35’s/26’s Push-up... Read More
12 Days of CFWC
8 am, 9:30 and 11am classes 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up ... Read More
WOD 12/23/16 (Ugly Holiday Sweater WOD)
WWPF 1200m Med Ball Run Relay (3 x 200 each) 12 Rope Climbs, alt 30 Synchronized Toes 2 Bar 50 Pushups,... Read More
WOD 12/22/16
Back Squat 3-3-3 Then Christmas Balls, Jingle Bells, and Burpees. 7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood)... Read More