Endurance WOD 8/18/19
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12... Read More
Fitness with Foose
3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls... Read More
WOD 8/16/19
WWPF : In Teams of 3 * Teammates may not work on the same movement at the same time. * teams can start in any... Read More
WOD 8/15/19
Front Squat 5-5-5 Then: 50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders... Read More
WOD 8/14/19
CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict... Read More
WOD 8/13/19
15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle... Read More
WOD 8/12/19
Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB... Read More
Endurance 8/11/19
9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees... Read More
8/10/19 CFWC 10 Year Anniversary WOD and Party!!!
8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!! Please bring a side dish if you feel inclined 10 Year Anniversary... Read More
WOD 8/9/19
Front Squat: 5-5-5 Then.. 18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1)... Read More