CrossFit Bodybuilding– 12 min cap 10-9-8-7-6-5-4-3-2-1 RDL’s, 155/103 Strict Pull-up DB Skull Crushers Cardio Junkie – AMRAP 12 Min 1 min Max Cal Bike 1 min Max Burpees 1 Min Max Jumping Pull-ups Mid-Line Mania– AMRAP 12 Min :15 L-Sit 10 Straight Arm Russian Twists, 15/10 5 Barbell Roll outsRead More

Work up heavy 2 Cleans + 1 Jerk Then……. 4 Rounds for Time 8 Squat Clean and Jerk 165/113 12 HSPURead More

Bulgarian Split Squats: 4 x 4 (heavy) Single Arm Press: Build to heavy 4 per arm Then… 15 Min AMRAP Cash In: 50/40 cal row or ski 10 DU 3 Toes 2 Bar 20 DU 6 Toes 2 Bar 30 DU 9 Toes 2 Bar 40 DU 12 Toes 2 Bar 50 DU 15 Toes...Read More

Snatch 1-1-1 Then…… Not Nate AMRAP 16 Minutes 2 Strict Ring Muscle Up (4 Pull + 4 Push) 4 Snatch (Squat) 155/103 8 KB Snatch 70/53Read More

Back Squat: 3 RM 3 x 3@ 85% THEN… 17.5 10 Rounds (15 MIN CAP) 9 Thrusters, 95/63 35 Double UndersRead More

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: Worse Cindy AMRAP 35 Minutes 5 Weighted Medball Pullups 20/14 10 Weighted Pushups 45/25 15 Back Squats 45/33 200m Plate OH Carry 45/25 400m RunRead More

Deadlift: 5-5-5 (80-85%) Then… DT 5 Rounds 12 Deadlifts, 155/103 9 Hang Power Cleans 6 S2OHRead More

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