WOD 4/21/17
WWPF 0:00 – 8:00 Establish a Max Hang Snatch 10:00 – 22:00 12 min AMRAP 30 Thrusters, 95/63 8 Alt Rope Climbs ... Read More
WOD 4/20/17
Back Squat 3-3-3 Then 12 Min AMRAP 4 Burpee Pullups 8 Box Jumps (24/20) 12 Wall Balls (20/15) Post Loads and... Read More
WOD 4/19/17
For Time: 125 DU 60 Kb Swings, 53/35 40 Pullups 20 OHS, 95/63 800m Run 20 OHS, 95/63... Read More
WOD 4/18/17
15 Minutes to a heavy Clean and Jerk Then….. 4 Rounds 3 Clean and Jerks 205/143 10 Strict HSPU 300m Run Meet Faith, CFWC member... Read More
WOD 4/17/17
Front Squat: 3 x 5 (3 sec pause on reps 1-3-5) 3 rounds for time 30 DB Alt Reverse lunges off a 45lbs plate 50/35... Read More
Endurance WOD 4/16/17
Open Gym 9-11 am Olympic Lifting 10 am Endurance WOD 11 am 4 Rounds 800m Run 25 Sit Ups 20 Box Step Ups with kettlebells... Read More
WOD 4/15/17 – NO CLASSES
There are no classes today due to the Butterfly Run in support of Mike Ciunci. Please show your support! Open Gym 9-12:30
WOD 4/14/17
WWPF – 32 min Running Clock 0:00 – 10:00 Establish a Heavy Front Squat x 3 12:00 – 24:00 12 Min AMRAP 30DU/30DU... Read More
WOD 4/13/17
DeadLift 3-3-3 Then 3 Rounds 400 Meter Run 30 Med Ball Situps (20/15) 15 Deadlifts (255/173) Post Loads and Times to... Read More
WOD 4/12/17
Bench Press: 3 x M.E. @ Body Wt Strict Chin up: 3 x M.E. Then… 21-15-9 w/DB’s Power Clean, 50/35 ... Read More