Olympic Lift Class: Snatch From Blocks 1-1-1 Clean and Jerk From Blocks 1-1-1 Endurance Class: The Dookie Man (12/28/12-3/1/24) Today we pay tribute to Dookie the Chihuhaua, Dan and Nicole’s pup. Dookie has been a huge part of CFWC since 2013! Dookie basically grew up here at CFWC, and he loved to come to the...Read More

Heats run every half hour, starting at 8am. Please sign into a class time. First heat runs while person 2 judges, then 2nd heat runs while partner 1 judges. 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...Read More

Bench Press: 3 x 5 Then… WWPF Partner Nate W/bike (YGIG) – 20 min AMRAP 2 MU 4 HSPU 8/6 Cal BikeRead More

Clean and Jerk 2-2-2 Then….. 42 Pistols 21 Power Clean and Jerk 135/93 30 Pistols 15 Power Clean and Jerk 18 Pistols 9 Power Clean and JerkRead More

a. 3RM Weighted Strict Pullup b. 3RM Weighted Dip Then…. AMRAP 18 Minutes-Wear a weight vest if inclined to do so 400m Run 15 T2B 1 Rope Climb 15’Read More

10 Min EMOM 2 Snatch Pulls + 1 Snatch THEN…. 3 Rounds 30 Wall Ball Shots, 20/14 15 Burpee Box Jumps, 24″/20″ 30 DB Hang Snatches, 50/35Read More

Back Squat 6RM Then 2×6 @90% Then…. AMRAP 15 Minutes 50 Double Unders 10 Deadlifts 155/103 5 Muscle UpsRead More

OLY Snatch (blocks): 4 x 2 Clean & Jerk (blocks): 4 x 2 ENDURO 50-40-30-20-10 KB Swing, 53/35 Situp Jumping Pull-ups (RX=bar above max reach) Cal BikeRead More

10 Minutes to a Heavy Thruster Then… 20 Minute Ladder 3-6-9-12-15-18-21-24-27…….(add 3 reps each round) Toes to Bar Thruster 95/63 Perfect PushupRead More

WWPF- AFAP in 35 min 100 Sandbag lunges (mix reps anyway), 100/75 100 DB Push Press, (mix reps anyway), 50’s/35’s 80 Sandbag Squats (mix reps anyway) 80 DB Snatches (mix anyway), 50/35 60 Sandbag Ground 2 OS (mix reps anyway) 60 Weighted Burpees, (mix reps anyway), 50’s/35 40 Sandbag Box Step-overs (mix reps anyway) 40...Read More