WOD

Back Squat: 4 x 3 Then.. 12 MIN LADDER (3-6-9-12-15…..) SandBag Ground 2 Shoulder, 100/75 HSPU Toes 2 Bar

9am- Weightlifting Technique Snatch Pull + Low Hang Snatch Overhead Squat: Wk 3 3 x 5 (pause 3 seconds of 1,3,5) 10:15am- Endurance Endurance WOD... Read More

Classes at 8am and 9:15am, Open Gym normal hours 12 Year Anniversary Party at 11am!! CFWC Anniversary WOD, featuring favorites of all of our current... Read More

WWPF- Running Clock 0:00 – 15:00 Work up to 2RM Hang Clean 17:00 – 30:00 13 Min AMRAP 30 Hang Clean, mix anyway 30 Alt... Read More

15 Minutes to a Heavy Snatch Then…… Crossfit Games Event 5 Remix 3 Rounds 3 Rope Climbs 15′ or 2 Legless Rope Climbs 400m Ski... Read More

Deadlift: 6 RM 1 x 6+ @ 90% Then… For Time 100 Double Unders 80/60 Cal Bike or Ski 60 KB Snatches, 53/35 40 Burpees... Read More

15 Minutes to a Heavy Jerk Then….. In 18 Minutes 3 Rounds 400m Row or Run 5 Ground to Overhead 185/133 10 Chest to Bar... Read More

Back Squat: 3 x 5 Then… 21-15-9 Front Squat, 135/93 Burpee Box Jump Over, 24/20

Reminder: Please park around back, the parking lot is being sealed Olympic Lift Class: Snatch First Pull with 2 Sec Pause at knee + Pause... Read More

Bench Press 8-8-8 Then…… Annie with a Twist 50-40-30-20-10 Double Under Sit Up *EMOM 5 Burpees, including at the start*