Back Squat: 4 x 3 “The Shelly” 15 min AMRAP 8 Power Snatches, 95/63 22 Wall Ball Shots, 20/14 84 Double UndersRead More

Olympic Lifting Clean & Jerk Waves Wave 1: 70% /1, 75-80% /1, 80-83%/1 Wave 2: 75%/1, 80-85%/1, 90%+/1 OHS: WK 4 3 sets of 3 Reps (pause on all reps) Endurance AMRAP 18 – Inside 20 Med Ball Cleans 15 Toes 2 Rings 10 DB Push Press *25 Double Unders on Min 2:00, 4:00, 6:00,...Read More

Lynne with a Twist 5 Rounds-Rest 2-3 Min after each round Max Rep Body Weight Bench Press (ladies 75% body weight) Max Reps Pullups *Run 400m, or Bike 20/15 Cal after each round*Read More

WWPF 0:00-15:00 Work up to a 1RM Hang Clean 17:00 – 32:00 – 15 min AMRAP 12 Synchronized Devils Press, 50/35 (SA) 24 DB Squat Cleans, 50’s/35’s (mix reps anyway/1 person work@time) 36/26 Cal Bike (Mix Cal anyway)Read More

For Time: 150 Sit Ups 400m Run or Row 100 Split Squats (50/leg) 45/33 400m Run 80 KB Swings 53/35 400m Run 60 DB Bent Over Rows 50/35 400m Run 40 Bicep Curls 45/33 400m Run 20 Strict Chin Ups 400m RunRead More

Deadlift: 6RM Then, 1 x 6+@95% For Time 50 Wall Ball shots, 20/14 30 Box Jumps, 24″/20″ 9 Ring Muscle-up 40 Wall Ball Shots 20 Box Jumps 7 Ring Muscle-ups 30 Wall Ball Shots 10 Box Jumps 5 Ring Muscle-upsRead More

EMOM 10 Minutes Snatch 3-3-3-2-2-2-1-1-1-1 (3 snatches first 3 min, 2 snatches next 3 min, then 1 snatch per minute rest of the time) Then….. Cardio Isabel 3 Rounds 10 Snatch 135/93 15 Burpees Over Bar 50 Double UndersRead More

Back Squat: 4 x 3 Then.. 12 MIN LADDER (3-6-9-12-15…..) SandBag Ground 2 Shoulder, 100/75 HSPU Toes 2 BarRead More

9am- Weightlifting Technique Snatch Pull + Low Hang Snatch Overhead Squat: Wk 3 3 x 5 (pause 3 seconds of 1,3,5) 10:15am- Endurance Endurance WOD 3 Rounds (35 Minute Cap) 800m Run 25 Pullups or Ring Rows 50 Pushup 75 Air SquatsRead More

Classes at 8am and 9:15am, Open Gym normal hours 12 Year Anniversary Party at 11am!! CFWC Anniversary WOD, featuring favorites of all of our current trainers AMRAP 20 Minutes (rotate through all parts for 20 minutes) The Amie and Jenny University of Speed and Efficiency 21-15-9 Pullup Burpee to Target The TJ and Wiser College...Read More