EMOM 7 Minutes 1 Clean 1 Hang Clean 1 Jerk Then….. Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/93   Dan Abmat and Caitlin at Barbells for Boobs      Read More

Saturday’s supplement seminar. If you have questions or are interested in more information See Jimmy, Steve or Marco. 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×2 AHAP 8 min AMRAP 12 cal row 9 Deadlifts 275/185lbs 6 Strict HSPURead More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 4 Rounds 800m Run 20 Burpees 15 Ring Rows 10 Thrusters 115/73 *Row 1000m at some point during the WOD* Sam Vuong setting up his clean  Read More

Strict Press 3-3-3 Then….. Crossfit HQ Lift Off WOD AMRAP 12 Minutes 3 Power Snatches 135/103 6 Power Clean and Jerk 9 Chest to Bar Pullups 54 Double Unders Nicola Federale Puzzangara cleaning heavy weight  Read More

EMOM 7 Min Clean + Hang Clean + Jerk Then.. “WWPF” AMRAP 16 minutes 30 Shoulder 2 OH, 165/113 (Split Anyway) 20 Synchronized Hurdle Jumps, 30/24 10 Rope Climbs, Alt 1st box – 2009Read More

Front Squats 3-3-3 Then: 50 Double Unders 30 Kettlebell Swings (1.5pood/1pood) 30 Push-ups 50 Double Unders 20 Kettlebell Swings 20 Push-ups 50 Double Unders 10 Kettlebell Swings 10 Push-ups 50 Double Unders Post Loads and times to ZEN and Comments:Read More

Bent Over Row: 3 x 5 Strict HSPU: 3 x M.E Then.. For Time: 21-15-9 Hang Squat Clean, 135/93 Ring Dip * Cash out: 400m Run SAVE THE DATE! THURSDAY DEC 17TH @ PJW IN DOWNINGTOWN  Read More

EMOM 7 Minutes 1 Snatch 1 Hang Snatch HEAVY Then….. Randy Savage 5 Rounds 15 Snatches 75/55 (Randy weight) 10 Chest to Bar Pullups Happy birthday to Cliff!  Read More

1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×3 As heavy as possible 12 min AMRAP 10 Alt Kettlebell Snatches 53/35 5   Plank to Push-ups 10 Kettlebell reverse lunges 5   Ring Pull-upsRead More

10am Oly Class 11am Endurance Cash in: 1 mile run 4 rounds 50 DU 40 situps 30 box jumps 20 superman 10 strict pullups Cash out: 1 mile run CFWC wishes  everyone has a happy Halloween!  Read More