WOD 1/24/14
Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb... Read More
WOD 1/23/13
Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments:... Read More
WOD 1/22/14 – Opening at 9:30am
7 min EMOM: 3 Front Squats (3 sec pause) + 2 Jerks, AHAP Then… 5 Rounds: 10 Front Squats, 155lb/105 15 Toes 2 Bar 30... Read More
Morning Classes Canceled
The 5AM, 6AM and 7:30AM will be Canceled for Tomorrow Wednesday 1/22. At this time we plan on opening up for our 9:30am class.... Read More
Classes Canceled Today
Do to the weather all remaining Classes at CFWC are canceled for the rest of the day. You still need to do 33 Birthday Burpees... Read More
WOD 1/21/14
10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP... Read More
WOD 1/20/14
5×5 Romanian Dead-lift Then: 30-20-10 reps of: Kettlebell swings 53/35 Kettlebell Snatches Kettlebell Clean & Jerks
WOD 1/19/14
9 am-Yoga 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance WOD with Coach Brian 1 Mile Run 50 Double Unders 40 Sit... Read More
WOD 1/18/14
L sit and L hold Practice 3 x Max effort Holds Then: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups... Read More
Whole 30 Nutrition Challenge
The Whole 30 nutrition challenge will start Feb 1. We will be having a meeting to discuss the details Sunday Jan 19th at noon and... Read More