Bench Press: 5 RM then, 2 x 5 @ 90%   Then…   3 Rounds 30 Cal Row or Assault Bike 15 Lateral Box Jump overs, 24/20 30 Alt Pistols 15 Toes 2 Bar              Read More

15 Minutes to a heavy clean Then.. 6 Cleans (full squat) 165/103 6 Ring Muscle Ups 5 Cleans 185/113 5 Ring Muscle Ups 4 Cleans 205/123 4 Ring Muscle Ups 3 Cleans 225/143 3 Ring Muscle Ups 2 Cleans 235/153 2 Ring Muscle Ups 1 Clean 245/163 1 Ring Muscle Up Welcome Sheldon to our...Read More

“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off...Read More

10 AM: Oly LIfting 11AM: Enduro 0:00 – 10:00 1 mile Run   10:00 – 20:00 AMRAP 5 Deadlifts, 225/115 10 Pushups 15 Situps   23;00 – 30:00 100 m Sprint EMOM       Thank you to ALL of our members for making our 8th Year Possible! THANK YOU!      Read More

10am Workout, then 8 Year Anniversary Party Celebration   Teams of 4, (2 people working at the same time, 1 person holding the pet rock(70/53)…. AMRAP 30 Minutes 300 DU 200m Run 200 Box Step ups, 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run   CFWC 8 Year Anniversary WOD/Party Saturday...Read More

WWPF 0:00 – 10:00 Establish a Max Jerk   12:00  -20:00 8 Min Ladder: 3-6-9-12…. SDHP, 70/53 Box Jump, 24/20 *Partner will switch and complete all reps before moving up the ladder   22:00 – 34:00 For Time (12 min cap) 42 Front Squats, 135/93 400m Run Relay (200m each) 30 Front squats, 155/103 400m...Read More

Power Snatch 2-2-2   Then:   5 Rounds of   30 Double Unders 20 Walls Balls 10 Kettlebell Snatch (2Pood/1.5Pood)   KB Snatch can be broken in any way as long as it is 5L and 5R.   Post Loads and times to ZEN and Comments:    Read More

Bench Press: 8rm Then,   2 x 8 @ 90%   Then…   For Time:   50′ OH DB Lunges, 50/35 (Switch Arms every 25′) 25 Russian Twists, 20/14 9 Burpee Bar MU   50′ OH DB Lunges 25 Russian Twists 7 Burpee Bar MU   50′ OH DB lunges 25 Russian Twists 5 Burpee...Read More

Back Squat 1-1-1 98%+ Then…. The Foose 5 Rounds 6 hang squat cleans, 155/108 12 toes through rings 200 m run Happy birthday to The Foose!!  Read More

Labor Day Hours 8 am and 10 am class Open Gym 8-11:30 “Lumberjack 20” 20 Deadlifts 275lbs/185 Run 400m 20 KB swings 70/53 Run 400m 20 Overhead Squats 115/73 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 50/35 Run 400m    ...Read More