WOD 11/5/21
WWPF – Running Clock 0:00 – 8:00 1RM Weighted Pull-up OR Heavy Bent Over Row 10:00 – 30:00 Partner Relay Nate 2 MU 4 HSPU... Read More
WOD11/4/21
EMOM 10 Minutes 1 Snatch Pull with 2 Sec Pause in Extension + 1 Snatch Then…… Crossfit Triathlon–Choose 3 Bike 75/50 Cal Run 1600m Ski... Read More
WOD 11/3/21
Bench Press: 1 Rep Max Then… 13 Min AMRAP – HBD Ashley! 11 Burpee Box Jumps, 24/20 3 Rope Climbs 88 Double Unders
WOD 11/2/21
15 Min to Heavy Power Clean Then.. The Chief – 5 Rounds 3 Min AMRAP 3 Power Cleans, 135/93 or 185/133 6 Push ups 9... Read More
WOD 11/1/21
Front Squat Week 2: 1×10@70% 1×8@75% 1×6@80% 1xMax Reps @65% (15+) Then…. AMRAP 13 Minutes 50 OH Plate Lunges 45/25 25 Toes to Bar
WOD 10/31/21
Oly: 9am Endurance: 10:15am Yoga: 11:30am “Deja-Spooky-Vu ” – 40 min cap 400m Run 15 Burpees 400m Run 15 Burpees 30 Situps 400m Run 15... Read More
Saturday 10/30/21
CFWC Members, a transformer has blown next to the gym. We, and the medical center have no power, which means no lights, music or downstairs... Read More
WOD 10/30/21
15 Minutes to a Heavy Power Clean Then…… The Chief 5 Rounds of 3 Minute AMRAPS 3 Power Cleans 135/93 6 Pushups 9 Air Squats... Read More
WOD 10/29/21
WWPF 0:00 – 13:00 Work to heavy 3rm Deadlift 15:00 – 30:00 (15 min AMRAP) 10 Alt Strict C2B Pullups 20 Synchronized KB Swings, 70/53... Read More
WOD 10/28/21
EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then….. The Meg AMRAP 16 Minutes 400m Run 15 OHS 115/73 15 Box Jump... Read More