Announcement 3/19/20
In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20... Read More
@Home WOD 3/20/20
@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4... Read More
WOD 3/19/20
15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25... Read More
WOD 3/18/20
10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups 10 Min AMRAP: Run 1 mile *rest for remaining Time 10 Min... Read More
WOD 3/17/20- Stay at home option posted to social media
15 Minutes to a Heavy Clean Then…… 21-15-9-6-3 Power Clean 115/83 Burpee Over Bar AT HOME WORKOUT: Warm Up: Tabata Jumping Jacks (8 rounds, 20... Read More
WOD 3/16/20
Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward... Read More
Endurance WOD 3/15/20
9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25... Read More
WOD 3/14/20
AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35... Read More
WOD 3/13/20
Hang Clean: 2-2-2 Then… For Time: 800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans,... Read More
WOD 3/12/20
Power Snatch 3-3-3 Then 50 Double Unders 10 Power Snatch 5 Bar Muscle Ups 40 Double Unders 8 Power Snatch 4 Bar Muscle ups 30... Read More