Front Squat every 2 minutes 2 x 6 @ 80% 2 x 4 @ 85% 2 x 2 @ 90 % 1 x Max Reps @ 70% Death By… Power Clean, 135/93 Burpee Over Bar Complete one rep of each the first min, 2 reps of each the second minute, 3 reps of each the...Read More

Olympic Lifting: 9am Build to a heavy complex: Clean + Front Squat + Jerk Snatch Balance: 3-3-3 (pause in bottom for 2 seconds Endurance: 10:15am AMRAP 35 Minutes 10 Ring Pullups 15 Dips 20 Bicep Curls 25 Turkish Sit Ups 15/10 800m RunRead More

Deadlift: 10 min to work to a heavy deadlift Then… 21 Min EOMOM Min 1: 7 Deadlifts, 75% Min 2: 50 Double Unders Min 3: 12/9 Cal BikeRead More

WWPF – Running Clock 0:00 – 8:00 1RM Weighted Pull-up OR Heavy Bent Over Row 10:00 – 30:00 Partner Relay Nate 2 MU 4 HSPU 8 KB Swings, 70/53 30:00 – 34:00 Max Planking BurpeesRead More

EMOM 10 Minutes 1 Snatch Pull with 2 Sec Pause in Extension + 1 Snatch Then…… Crossfit Triathlon–Choose 3 Bike 75/50 Cal Run 1600m Ski 1600m Row 2000mRead More

Bench Press: 1 Rep Max Then… 13 Min AMRAP – HBD Ashley! 11 Burpee Box Jumps, 24/20 3 Rope Climbs 88 Double UndersRead More

15 Min to Heavy Power Clean Then.. The Chief – 5 Rounds 3 Min AMRAP 3 Power Cleans, 135/93 or 185/133 6 Push ups 9 Air Squats *1 min rest between roundsRead More

Front Squat Week 2: 1×10@70% 1×8@75% 1×6@80% 1xMax Reps @65% (15+) Then…. AMRAP 13 Minutes 50 OH Plate Lunges 45/25 25 Toes to BarRead More

Oly: 9am Endurance: 10:15am Yoga: 11:30am “Deja-Spooky-Vu ” – 40 min cap 400m Run 15 Burpees 400m Run 15 Burpees 30 Situps 400m Run 15 Burpees 30 Sit-ups 60 SA Push Press 400m Run 15 Burpees 30 Situps 60 SA Push Press 90 Double Unders 400m Run 15 Burpees 30 Situps 60 SA Push Press...Read More

CFWC Members, a transformer has blown next to the gym. We, and the medical center have no power, which means no lights, music or downstairs toilets. Peco worked overnight, but could not fix the problem yet. As of now we are canceling our 8 and 9:15am classes. We apologize for the inconvenience, and we will...Read More