1/1/20 – Happy New Year (10am / Noon Classes)
The Lumberjack 2020 20 Deadlifts, 275/203 400m Run 20 KB Swings, 70/53 400m Run 20 OHS, 115/73 400 Run 20 Burpees 400m Run 20 Box Jumps, 24/20 400m Run... Read More
WOD 12/31/19- Classes at 5am, 6am, 7:30am, 9:30am and Noon. Open Gym 5am-1pm
15 Minutes to work up to a heavy complex of: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1... Read More
WOD 12/30/19
Back Squat 10 RM, then 2×10@90% Then… 30 Muscle-ups for time or 60 burpees pullups for time for those without muscle-ups How... Read More
Endurance WOD 12/29/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance WOD: In any order, can be broken... Read More
WOD 12/28/19
Bench Press: 3 x 5 @ 75-80% Then… 4 Rounds 1 min max cal bike 1 min max box step-ups, 50/35 1 min... Read More
WOD 12/27/19
WWPF 50 Synchronized Wall Ball Shots, 20/14 50/50 DU Relay 40 Cleans (mix anyway), 135/83 40 Synchronized Wall Ball Shots 50/50 DU Relay 30... Read More
WOD 12/26/19
Press Find 1 RM RDL 3×8 @ 55% of 1RM Deadlift Then 12 Min AMRAP of: 9 Burpee over Bar 12 Push... Read More
12 Days of CFWC- 6am, 8 am and 10 am classes!
12 DAYS OF CFWC One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle... Read More
WOD 12/23/19
Hypertrophy Focus Squat Program Don’t forget your Holiday Sweater! Back Squats: work up to a heavy set of 10, then 2 back down sets at... Read More
Endurance WOD 12/22/19
9 am- Olympic Lift technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 SA Push... Read More