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

WWPF- Running Clock 0:00 – 15:00 Work up to 2RM Hang Clean 17:00 – 30:00 13 Min AMRAP 30 Hang Clean, mix anyway 30 Alt Box Jumps, 24″/20″ *RD1: 135/93 , RD2: 165/103, RD3: 185/123, Rd4: 205/153 (stay at 205/153 for rest of time) 31:00 – 36:00 5 Min AMRAP Finisher 20 Bicep Curls 20...Read More

15 Minutes to a Heavy Snatch Then…… Crossfit Games Event 5 Remix 3 Rounds 3 Rope Climbs 15′ or 2 Legless Rope Climbs 400m Ski or Run 100m Sandbag CarryRead More

Deadlift: 6 RM 1 x 6+ @ 90% Then… For Time 100 Double Unders 80/60 Cal Bike or Ski 60 KB Snatches, 53/35 40 Burpees 20 Strict Toes 2 BarRead More

15 Minutes to a Heavy Jerk Then….. In 18 Minutes 3 Rounds 400m Row or Run 5 Ground to Overhead 185/133 10 Chest to Bar Pullups 15 Ring Dips *Max Ring or Bar Muscle Ups with Remaining Time*Read More