Open Gym: 8-10am Memorial Day Murph: 10am Open Gym: 11:30am – 1pm “Murph” 1 mile run 100 pullups 200 Pushups 300 Air Squats 1 mile run *Newbies: Less than 6 months of consistent Crossfit classes , partner up w/someone and split up the reps.                 In memory of...Read More

*Reminder: No Olympic Lift Class today* 9-11 am- Open Gym 11 am- Endurance WOD 4 Rounds 800m Run 50 Double Unders 25 Sit Ups     Reminder:  On Monday, Memorial Day, we will have Open Gym from 8-10am, Murph Class will run from 10-11:30, then we will have Open Gym from 11:30-1.  We will close...Read More

8am: CrossFit 9am: CrossFit 10am – 12noon: Open Gym (Unlimited Members) Front Squat: 3 x 5 Then… 3 Rounds: 400m Run 30 Wall Balls, 20/14 (10ft) 15 Pullups               Memorial Day Murph: Monday @10amRead More

We are hard at work preparing the content for this page. Check back soon!Read More

10 minutes of Handstand Walk Practice Then… 2015 Team Regional Event 7…kinda: 30 Cal Row – Partner holds Deadlift, 315/205 30 HSPU  – partner holds handstand 30 Toes 2 Bar – Partner hangs from bar 50′  Front Rack  Walking Lunges, 135/83 (16 in place lunges)- partner holds front rack *Partners will switch and complete all...Read More

15 Min Find 1 Rep Max OverHead Squat Then: 15 Min Amrap of: 14 Deadlift (135/93) 12 Toes Through Rings 10 Hang Power Clean (135/93) 8 Burpess 6 Push Press (135/93) Post Loads and times to ZEN and Comments:  Read More

Bench Press: 3 x 5 Bent Over Row: 3 x 5 Then… FOR TIME: 200m Run 21 Power cleans, 135/83 50 Double Unders 200m Run 15 Power cleans, 155/103 50 DU 200m Run 9 Power cleans, 185/133 50 DU  CFWC was well represented. Thanks for the support and can’t wait until we make our run...Read More

Power Snatch 1-1-1 Then…. 5 Rounds 5 Bar Muscle Ups 7 Power Snatches 135/93 10 Burpee Box Jumps 24/20   Congratulations to Gary on his 500 lb back squat!Read More

Congratulations to our team for representing us at regionals for the 6th year straight! 1 rep max Back Squat Then… For 12 min: Repeat TABATA intervals (20 seconds on, 10 seconds off) Complete the sequence below 3x total. Score your total reps. 2 rounds Pull Up 20 seconds Rest 10 seconds 2 rounds Push Up...Read More

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile runRead More