Classes at 8am and 10am-Please reserve a spot in Zenplanner 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to...Read More

Hang Clean 1-1-1 Then……. Happy Birthday Kim Lew!! 5-4-3-2-1 Hang Clean 205/143 Rope Climb 15′Read More

Weighted Strict Pull-up: 1RM Then… “Jingle Bells” 16 Min AMRAP 10 KB Cleans 20 KB Goblet Squats 10 KB Snatches 20 KB OH LungesRead More

Christmas Miracle: Bench Press 3-3-3 Then…… Assassin Cindy-AMRAP 20 Minutes 5 Cal Bike or Ski 10 Pushups 15 Box Jumps 24/20 *EMOM 5 BurpeesRead More

Sumo Deadlift (WK 3) Build to heavy 6 (3 sec eccentric) Then, drop weight 15-20lb and do 1 max set of 8-12 (3 sec eccentric) For Time 10 Deadlifts, 275/173 3 Toes 2 Bar 8 Deadlifts 6 Toes 2 Bar 6 Deadlifts 9 Toes 2 Bar 4 Deadlifts 15 Toes 2 Bar 2 Deadlifts 21...Read More

Olympic Lifting Clean: 75%x3, 80%x2, 85%x1 , 78-83%x3, 85-88%x2, 90-93%x1 Power Jerk W Pause In Catch: >75% x 5 Singles Endurance 16 Min AMRAP 30 Plate Lunges 20 Plate Burpees (jump onto plate) 10 Plate Russian Twists #45/25 16 Min AMRAP 30 Double Unders 12 Jumping Pull-ups (pick bar above max reach) 30 DU 12...Read More

0:00-3:00 500m Row or Ski 3:00-15:00 Build to Heavy OHS 15:00 – 18:00 500m Row or Ski 18:00 -30:00 Build to Heavy Bench Press 30:00 – 33:00 500m Row or Ski 33:00 – 45:00 Build to Heavy Power CleanRead More

WWPF 100m Prowler Relay, 45/25 400m Run Relay 70 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay 400m Run Relay 50 Sandbag Ground 2 Over Shoulder, 100/75 (mix anyway) 100m Prowler Relay 400m Run Relay 30 Bar Muscle-ups (mix anyway) (BMU SCALE: 50 Push/ 50 Pulls)Read More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then….. Thursday Choose Your Own Adventure: Complete in rounds or straight through 25 Hang Snatch 135/93 50/40 Cal Bike 75 Burpees 100 SA DB Push Press (50 per arm)-Heavy 150 Double UndersRead More

Strict Weighed Pull-ups: 2-2-2-2 (1 sec pause at top) SA DB Press: 2-2-2-2 Jo’s Golden 15th Birthday WOD 15 MIN AMRAP 12 Sandbag Step-overs, 100/75 (Box= Knee Height) 15 Toes 2 Rings 21 KB Swings, 53/35Read More