WOD 2/1/15
10 am- Olympic Lifting Class 11 am- Endurance 100 Double Unders 50 Pullups 50 Sit Ups 50 KB Swings 70/53 50 Supermen 50 Box Jumps... Read More
WOD 1/31/15
AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats 3 Minute Rest AMRAP 7... Read More
WOD 1/30/15
Bench Press: 3 x 3 Weighted Strict Pullups: 3 x 3 Then.. “Wacky Wiser Partner Friday” 42 Snatches, 135/93 50 Toes 2 Bar, while 1... Read More
WOD 1/29/15
Front Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% Then: 5 Rounds of: 21 Thrusters... Read More
WOD 1/28/15
Snatch Grip RDL: 3 x 5 (heavier than last week) L – Sit: 3 x M.E. Hold Then… For Time: 21 OHS, 95/63 21 Burpees... Read More
WOD 1/27/15
15 Minutes to Heavy Hang Clean Double Then…… AMRAP 3 Minutes 3 Hang Cleans (anyway) 185/133 5 Box Jumps 30/24 7 Chest to Bar Pullups... Read More
WOD 1/26/15
Congratulations to all the CFWC ladies that lifted this weekend! Back Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3... Read More
WOD 1/25/14
9am: Open Gym 10am: Open Gym 11am: Endurance “Tabata Enduro” – 8 Rounds of 20 seconds of work/ 10 seconds of rest for each movement... Read More
WOD 1/24/15
Deadlift 7×2 Then: 12 Min Ladder of: 30 Burpees 75/45 pound Snatch, 20 reps 20 Burpees 95/65 pound Snatch, 20 reps 10 Burpees 135/95 pound... Read More
WOD 1/23/15
Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 90 Cal Row 60 Deadlifts, 225/155 (partner... Read More