EMOM Cardio 15 Minutes 5 Burpees (Scale to 3) and 16 jumping Lunges (scale to backward lunges) Then…. EOMOM 10 Minutes Odd Minutes: 20 Bicycle Crunches Even Minutes: 45s Front Plank  Read More

In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20 from 11am-1pm.  Look forward to online zoom classes for members onlyRead More

@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4 rounds each side) Tabata Mountain Climbers Tabata Handstand Shoulder Touches            Read More

15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50...Read More

10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause)...Read More

15 Minutes to a Heavy Clean Then…… 21-15-9-6-3 Power Clean 115/83 Burpee Over Bar AT HOME WORKOUT: Warm Up: Tabata Jumping Jacks (8 rounds, 20 seconds on/10 seconds off) Then…… 5 Rounds, 1 Minute at each station (15 minutes total) Burpees Air Squats Situps  Read More

Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward KB Lunges 300m RunRead More

9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        Read More

AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35 Keep doing what you’re doing.  Wash hands as soon as you enter the gym, stay home if sick.  Read More

Hang Clean: 2-2-2   Then…   For Time:  800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans, 185/123            Read More