EMOM 7 Minutes 2 Hang Power Cleans 1 Jerk Then…. Mole Day! AMRAP  15 Minutes 6 Muscle Ups 10 Power Clean and Jerk 165/113 23 Box Jump Over 24/20 Join CFWC in town for the Halloween Parade this Wednesday!  Read More

TWOW: 8x 200m runs at RPE 7, 100m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x...Read More