CFWC has updated and improved the lifting area.   This change will allow better flow for our Group Crossfit Classes while giving the Oly lifters some more space.  Read More

Get your New Forged in the USA CFWC shirts.    They are going fast.Read More

CFWC is now Selling Thumb Tape.   $4 a Roll.   Pick some up at the front Desk.  Read More

Bench Press: 5-5-5   Then…   For Time: 400m Run 21 Front Squats, 135/93 9 Ring MU 15 Front Squats 7 Ring MU 9 Front Squats 5 Ring MU 400m Run      Read More

WWPF   0:00 – 8:00 3RM OHS   10:00 – 16:00 6 Min AMRAP Synchronized Wall Ball Shots, 20/14 *5 synchronized burpee penalty during each break   18:00 – 32:00 14 min AMRAP 20 Toes 2 Bar (partner hangs) 30 Shoulder 2 OH, 135/93, (mix reps anyway) 40 Alt Box Jumps, 24/20      ...Read More

Dead Lift 3-3-3   Then:   5 Rounds   30 Double Unders 20 Kettlebell Swings 53/35lbs 10 DeadLifts 225/153   Post Loads and Times to ZEN and Comments:  Read More

Press: 3-3-3 (80 – 85% of 1RM)   Then…   5 Rounds   10 HSPU (first 5 must be strict)   14 Alt Front Rack Lunges (in place), 95/63   1 minute Front Plank, 25/15  (Weight must be taken off your bar each time)   * you must accumulate 1 minute of front plank after...Read More

8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead More

Today’s schedule: 6am, 9:30am, 12 Noon, 4pm and 5pm July 4th Schedule: 8am and 10am SMALL-remix 3 Rounds for Time 1000m Row 25 Burpees 25 Box Jumps 24/20 800m Run U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina,...Read More

Open Gym 9-11am Olympic Lifting 10am Endurance 11am 5 Minute intervals for 5 rounds 5 Deadlifts, then max pushups for 90 seconds, at 90 seconds run 400m Rest the remainder of the 5 minutesRead More