Find your 6 Rep Max Back Squat then perform  2 sets at 90% 10 min Ladder start with 3 reps, then 6, 9,… Sumo Deadlift High-Pull 70/53# KB KB Swing 70/53 KB Ring DipsRead More

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance AMRAP 30 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must row 2x 800m and bike 2x 15/10 Cal during workout*  Read More

Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN  Read More

WWPF   3000m Row (Switch every 500m) 60 DB Snatch, 50/35 42 Strict Pull-ups , (Mix anyway/Partner Hangs)   2000m Row (switch every 500m) 50 KB Snatches, 70/53 30 Strict Pull-ups, (Alternating)   1000m Row (switch every 500m) 40 Power Snatches, 135/93 18 Strict Pull-ups (Synchronized)       When one partner is stronger than...Read More

Due to poor weather conditions, we will be closing after our 5:30pm Class. Open Gym (1-4pm), 4pm Crossfit, 4:45pm Kids Barbell Club, and 5:30pm Crossfit are still a go.Read More

Hang Clean 2-2-2 Then 14 Min AMRAP 5 Thrusters (95/63) 7 Hang Power Cleans (95/63) 10 Sumo Deadlift HighPulls (95/63) Post Loads and Times to ZEN and Comments:Read More

Bench Press: 10rm then… 2 x 10 @90%   Then…   For Time: 12 Min Ladder: 3-6-9-12…. OHS, 105/63 Burpee DU     There is still time to Register a team!   Read More

Back Squat 8 RM Then 2×8@90% Then…. AMRAP 12 Minutes 3 Ring Muscle Ups 5 Deadlifts 185/133 7 Cleans 185/133    Read More

10am and 12 Noon Classes! Open Gym 10-1 2018 New Year WOD AMRAP 30 Minutes 50 Double Unders 40 KB Swings 53/35 30 Box Jumps 24/20 20 Burpees 10 Strict Pullups *Must Row 2018 at some point during the workout.  It can be broken up* Get your new year started right at CFWC!  Read More

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Barbara with a Row 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Row 400m between each round*Read More