WOD 1/2/18
Back Squat 8 RM Then 2×8@90% Then…. AMRAP 12 Minutes 3 Ring Muscle Ups 5 Deadlifts 185/133 7 Cleans 185/133
WOD 1/1/18
10am and 12 Noon Classes! Open Gym 10-1 2018 New Year WOD AMRAP 30 Minutes 50 Double Unders 40 KB Swings 53/35 30 Box Jumps... Read More
Endurance WOD 12/31/17
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Barbara with a Row 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats... Read More
WOD 12/30/17
Front Squat: 3-3-3 Then…. 3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes... Read More
WOD 12/29/17
WWPF 0:00 – 10:00 Establish 1RM Hang Snatch 12:00 – 24:00 12 min AMRAP 10 Power Snatches (Switching every 5 reps), 95/63 20 OHS,... Read More
WOD 12/28/17
Power Clean 3-3-2-2-1-1-1 Then: 30/25 Cal Row (or Assualt Bike) 21 Power Clean (135/93) 21 Box Jumps 20/15 Cal Row (or Assualt... Read More
WOD 12/27/17 – normal schedule today
Lynne 5 Rounds (complete as many reps as possible) Max Body Weight Bench Press Max Pull-ups *Rest 3-5 minutes between sets Order... Read More
WOD 12/26/17
Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10... Read More
Endurance WOD 12/24/17
Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double... Read More
WOD 12/23/17
8am and 10am Classes! 12 Days of CFWC One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2... Read More