9-11 am Open Gym 10 am- Olympic Lifting Class 11 am-Endurance WOD 800m Run 80 Double Unders 40 Toes to Bar 400m Run 40 Double Unders 20 Toes to Bar 200m Run 20 Double Unders 10 Toes to Bar 1 Mile Run Jason H at our Snatches and Jerks Fundraiser  Read More

Press 3-3-3 Then: 800 Meter Run (Isabel) 30  Snatches (135/93) 800 Meter Run Post Loads and Times to Comments and Zen:    Read More

Squat Clean: 1-1-1 Then… “Wacky Wiser Partner Friday” 16 Minutes Clock 800m Run 75 Hang Power Cleans, 155/103 50 Alt Box Jumps, 24/20 Muscle-ups (AMRAP for remaining time)  Read More

OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter Run 9 Thrusters 9 Burpee Over Bar 200 Meter Run 12 Thruster 12 Burpee Over Bar 200 Meter Run 15 Thruster 15 Burpee Over bar Post Loads and Times to...Read More

Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15 snatches, 95/63 6:00-9:00 30 lateral jumps 15 snatches, 115/73 9:00-12:00 30 lateral jumps 15 snatches, 135/93   2014 Regional Men working hardRead More

3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st, 2nd and 3rd place  finishes!  Read More

Back squats: week 6 1×3@80% 2×3@85% 3×3@90% AMRAP 9 min 0:00 – 3:00 30 Double-Unders 15 Cleans 95/53 5 HSPU 3:00 – 6:00 30 Double-Unders 15 Cleans 115/73 5 HSPU 6:00 – 9:00 30 Double-Unders 15 Cleans 135/93 5 HSPU Post total reps for score. Happy Birthday to Braz and Nate Cooper!Read More

9am-11am- Open Gym 10 am- Olympic Lifting 11am- Endurance WOD 400m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 400m Run *Must row 1000m at some point during workout*   WOD 1 aftermath Thank you so much to all who competed, judged, volunteered,...Read More

Today is our Fundraiser Competition for your very own CFWC Snatches & Jerks! The Road to Atlanta has begun! Morning Schedule: Athlete Registration: 8am – 8:30am Judges/Volunteer Briefing: 8:15am Athlete Briefing: 8:40am Team Introduction: 8:55am National Anthem: 9:00am  Read More

15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200  DU 50 Hang Power  Cleans, 135/93 30 Shoulder to OH, 135/93 REMINDER: NO CLASSES SATURDAY. OUR FUNDRAISER COMP WILL BE FROM 9 am – 3pm COMPETITORS: REGISTRATION IS 8AM -8:30AM WOD 1: 9:10AM...Read More