12 Min AMRAP- Crossfit Bodybuilding 20 Cyclist Squats, 70/53 15 Bent Over Rows, Mod weight 10 Strict Dips 12 Min AMRAP – Cardio Junkie *Every 3 Min (0:00, 3:00, 6:00, 9:00) 400m Run Max Double Unders 12 Min AMRAP- Midline Mania *Accumulate the following in any order 50 Plate OH Situps, 25/15 40 Side Plank...Read More

We are very thankful to have such amazing coaches at CFWC. Each coach is serving up a dish to feast on. Enjoy! Happy Thanks Coaches-Giving 1st Stop: Appetizers with Amie 7 Min EMOM 1 Snatch Pull + 1 Snatch 2nd Stop: Owners Main Course w/Jenny, Jimmy, Foose 3 Servings of: 10 Power Snatches, 135/83 15...Read More

a. Bulgarian Split Squats 3×6 b. SA High Pulls 3×10 Then….. Crossfit Open 11.2 AMRAP 15 Minutes 9 Deadlifts 155/103 12 Pushups 15 Box Jumps 24/20Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… 12 Minute Ladder 1-2-3-4-5-6-7…….+ Ring or Bar Muscle Up Clean and Jerk 165/113Read More

Back Squat: (WK 2) FInd 5 Rep Max 3 x 5 @90% then… 6 Min AMRAP KB Swings, 70/53 8 T2B every time you rest 1 MIN BREAK 6 Min AMRAP SDHP, 70/53 8 HSPU every time you restRead More

8am Virtual Yoga 9am Olympic Lifting 10:15 Endurance Complete in Any Order 1 mile run or row 50 Burpees 100 Med Ball Cleans 150 Situps 200 DU 400m Farmers Carry, 70’s/53’sRead More

Power Snatch: 2-2-2 then… Nancy 5 Rounds 400m Run 15 OHS, 95/63Read More

12 Min AMRAP– XFit BODYBUILDING 10 RDL’s, 135/93 10 Floor Press, 135/93 10 Chin-ups 12 Min AMRAP– Cardio JUNKIE 15/12 Cal Bike 30 Air Squats 12 Min AMRAP – Mid Line MANIA 6 Barbell roll-outs 12 Russian Twists, 20/14 18 Toes Through RingsRead More

Hang Clean 1-1-1 Then……. 10 Minute Ladder 3-6-9-12-15-18-21-23…….+ Hang Power Clean 135/93 *30 Double Unders after each round Cash Out: 3 Minutes Max BurpeesRead More

Bulgarian Split Squat: 3 x 8 SA DB Press: 3 x 10 Then… 21 Deadlifts, 185/133 21 HSPU 15 Deadlifts, 225/173 15 HSPU 9 Deadlifts, 275/203 9 HSPU 6 Deadlifts, 305/213 6 HSPU 3 Deadlifts, 315/223 3 HSPURead More