WOD 9/11/21
CFWC 9/11 Memorial WOD “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers... Read More
WOD 9/10/21
WWPF 500m Row Relay 50 Synchronized Pistols 50 Weighted Push-ups (mix anyway), 45/25 400m Row Relay 40 Synchronized Toes 2 Bar 40 Weighted Push-ups 300m... Read More
WOD 9/9/21
EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then…. AMRAP 15 Minutes 5 HSPU 3 Burpee Muscle Ups or 5 Burpee Pullups... Read More
WOD 9/8/21
Deadlift Deload 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5 @ 85% Then… 4 Min AMRAP 400m Run Max SDHP,... Read More
WOD 9/7/21
Back Squat 4×2 Then…… 3 Rounds 15 Thrusters 95/63 15 Burpees over Bar
Labor Day 9/6/21
Classes at 8m and 10 am Labor Day WOD Remix 5 Rounds 100m Sandbag Bear Hug Carry, 100/75 or Double KB Front Rack Carry 53s/35s... Read More
WOD 9/5/21
Oly: Clean and Jerk:1RM OHS: 1RM Then… ENDURANCE AMRAP 35 Minutes 10 Burpee Pullups 300m Run 20 Strict Press 95/63 300m Run 30 V Ups... Read More
Foose Bday WOD 9/4/21
10 Minutes To Complete: 100 Floor Press (135/93) *Every time You Break = 5 Bar Facing Burpees* 10 Minutes to Complete: 100 DB Box Step... Read More
WOD 9/3/21
WWPF – Vicki’s Birthday Bash Edition 0:00 – 15:00 1RM Hang Snatch 17:00 – 32:00 15 Min AMRAP 63 Synchronized Wall Ball Shots, 20/14 63... Read More
WOD 9/2/21
13 Heroes-CFWC Version AMRAP 32 Minutes 13 Strict Handstand Push Ups 13 KB SDHP 70/53 13 Chest to Bar Pullups 13 KB Swings 70/53 13... Read More