Snatch Grip RDL: 3 x 5 (Heavier than last week) L-Sit: Max Effort Then…As Many Rounds & Reps as Possible in 20 Minutes *****Start each round where you left off****** 0:00 – 3:00 3 snatches, 115/63 6 Box Jumps, 30″/24″ 9 Pullups –—-Rest 2 Minutes——- 5:00 – 10:00 3 snatches, 135/93 6 Box Jumps 9...Read More

Push Press 3-3-3 Then…. The Cherie Bro Bane Wisey 21-15-9 OHS 115/73 Sit Ups Push Press *40 Double unders after the set of 21, 15 and 9*   Happy birthday to the gorgeous Cherie, the amazing Jane Jane Bo Bane, and the red bearded Wiser!Read More

Our Balls are never deflated! NOTE: Please pay attention to our Facebook Page for class cancellations due to weather! Week 3 Back Squat [20-25min] 1 x 5 @ 80% 2 x 5 @ 85% 3 x 5 @ 90%   Then 5 rounds for time 15 Wall balls 20/14 15 Power Cleans 95/65Read More

10 am- Olympic Lifting Class 11 am- Endurance 100 Double Unders 50 Pullups 50 Sit Ups 50 KB Swings 70/53 50 Supermen 50 Box Jumps 24/20 50 Burpees 100 Double Unders Run 1 Mile Happy birthday to Debbie G, The Honeybadger!  Read More

AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats 3 Minute Rest AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats   Happy birthday to Steph, AKA Skunky Brewster!!  Read More

Bench Press: 3 x 3 Weighted Strict Pullups: 3 x 3 Then.. “Wacky Wiser Partner Friday” 42 Snatches, 135/93 50 Toes 2 Bar, while 1 partner hangs from bar 30 Snatches 50 Alt Box Jumps, 24/20 18 Snatches 50 Kb Swings, 70/53, partner holds Kb at full ext Good luck to the 6am’ers going to...Read More

Front Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% Then: 5 Rounds of: 21 Thrusters 75/53 21 Double Unders *18 Min TimeCap Post Loads and Times to Comments and Zen:Read More

Snatch Grip RDL: 3 x 5 (heavier than last week) L  – Sit: 3 x M.E. Hold Then… For Time: 21 OHS, 95/63 21 Burpees over bar 15 OHS, 115/73 15 Burpees over bar 9 OHS, 135/ 93 9 Burpee over bar Which position is correct?Read More

15 Minutes to Heavy Hang Clean Double Then…… AMRAP 3 Minutes 3 Hang Cleans (anyway) 185/133 5 Box Jumps 30/24 7 Chest to Bar Pullups 3 Minute Rest Then…. AMRAP 5 Minutes 3 Hang Cleans  (anyway) 195/143 5 Box Jumps 30/24 7 Chest to Bar Pullups 5 Minute rest Then….. AMRAP 7 Minutes 3 Hang...Read More

Congratulations to all the CFWC ladies that lifted this weekend! Back Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% 10 min AMRAP 10 plyo plate push-ups 10 OH walking lunge 45/25 For plyo push-ups start with one hand on a plate other hand on the...Read More