15 Minutes to a Heavy Clean and Jerk Then…. Happy 30th birthday to Selena!! 30 Rounds-25 Minute Cap 1 Clean and Jerk-Bodyweight 2 Bar Muscle Ups 3 Box Jumps-High Read More

Strict Press and Bench Press 1RM Then…. AMRAP 15 Minutes  1 Rope Climb 18’ 10 Ring Dips 20 Toes to Bar 30 LungesRead More

Snatch: Test 1 RM Then… 24.1 Open WOD For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29...Read More

Front Squat test 1 RM Then…. 4 Rounds-3 Minute AMRAPS, 1 minute rest between rounds  3 Deadlifts 135/93 6 Hang Power Cleans 9 Front Squats Read More

Olympic Lifting -Snatch High Pull + Low Hang Snatch: Every 2 min x 6 -2 Front Squats + 1 Jerk: Every 3 min x 5 Endurance AMRAP 12 Minutes 12 Med Ball Clusters (med ball clean + med ball slam) 21 Med Ball Situps 400m Ski AMRAP 12 Minutes 400m Bike (0.25m) 21 Kb Swings,...Read More

12 Minutes to a Heavy  Snatch Pull + Snatch AMRAP 15 Minutes  10/8 Cal Bike or Ski 3 Pullovers or Muscle Ups or 5 Burpee Knees to Elbow 1 Snatch @80% Cashout: 150 Sit-ups or 75 GHD Sit-ups or 75 Toes to BarRead More

WWPruckF – 35 Min AMRAP 100 Synchronized Air Squats (use a med ball target) 2 Alt Rope Climbs 75 Cal Row (mix anyway) 2 Alt Rope Climbs 50 Synchronized Burpees Over Ruck 2 Alt Rope Climbs 25 Strict Pull-ups (mix reps anyway) 2 Alt Rope Climbs **ALL movements to be done with the ruck on...Read More

EMOM 10 Minutes 1 Clean Pull + 2 Power Cleans Then….. 13 Minute Ladder-Start with 1 Rep of each, increase by 1 rep each round Power Clean 185/133 Muscle Up-Ring Or Bar HSPU *30 Double Unders after each roundRead More

Happy New Year! We want to thank you all for another year at CFWC! We appreciate you all so much for being a part of our community! Classes at 10am and Noon New Year, New WOD! 2025m  Row/Ski/Run 2025 lbs of Dumbbell Squat Clean and Jerk (example: with 50lbs=41 reps, with 35lbs=58 reps) 2025 inches of...Read More

2024 Wont go down without a fight. Thanks for another great year! 5 Rounds: 1 Minute at each station Wall Balls Sumo Deadlift High Pull 75/53 Barbell Box Jumps 24/30 Push Press 75/53 Cal Ski 1 Minute RestRead More