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
WOD 10/27/21
Bench Press: 3-3-3 Single Leg RDL: 12-12-12 THEN.. 50 DU 15 Wall Ball Shots, 20/14 10 BMU 40 DU 15 Wall Ball Shots 8 BMU... Read More
WOD 10/26/21
EMOM 10 Minutes 1 Clean + 2 Jerk Dips with Pause + 1 Jerk Then…… David Bartholomew Miersch Birthday WOD-For Time (in any order) 34... Read More
WOD 10/25/21
Front Squat – WK 1 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x max reps (15-20)... Read More
WOD 10/24/21
Oly: 9am Endurance: 10:15am Yoga w/Brantlee: 11:30 35 Min Chipper 300 Double Unders 120 Kb/DB Hang Snatch, 50/35 80 Step-up & Overs, 50/35 40 Weighted... Read More
WOD 10/23/21
The Seven 7 Rounds for Time: 7 Handstand push-ups7 Thrusters 135/937 Knees to elbows or Toes to Bar7 Deadlifts 245/1737 Burpees7 Kettlebell swings 70/537 Pull-ups... Read More
WOD 10/22/21
WWPF 200m Med Ball Run Relay 25 Synchronized Wall Ball shots, 20/14 15 Synchronized Devils Press, 50/35 400m Med Ball Run Relay (2 x 200m)... Read More