All members have until the end of Aug to create their Mind Body Profiles. Simply, click HERE to begin!Read More

Back Squat 5-5-5 Then…. 7 Rounds 7 OHS 135/95 7 Ring Push Ups   Dan M- Sun’s out, guns out!Read More

                  Come Monday Night to see the unveiling of the shirt that won my heart this weekend! Every Minute On the Minute for 10 min. Clean Pull (to Knee 2 sec pause) + Deadlift + Clean + Jerk Then: 3 Rounds For Time 30 Kettlebell Swings 53/35...Read More

10am: Olympic Lifting 11am: Endurance: For Time: 35 Thrusters, 75/55 35 Burpees 25 Thrusters 25 Burpees 15 Thrusters 15 Burpees *EMOM: 3 Strict Pullups Cashout: 1 Mile Run Mobility goes a long way with a super friendRead More

Jerk: 3-3-3 Then… 15 Min AMRAP: 5 HSPU 10 Deadlifts, 135/95 15 Box Jumps, 24″/ 20″ 9:30 Bro-DownRead More

Front Squat: 5-5-5 then… “Wacky Wiser Partner Friday” AMRAP 15 Minutes 200m Run 100 DU 50 Pull-ups 30 Pistols The Intern getting her 4th Degree Blackbelt! CONGRATS!          Read More

Power Clean 3-3-3 Then: Lizzie 12, 9, 6, 3 reps of: Power Cleans (185#/135#) Ring Dips Post loads and time to comments  Read More

TEST: Find 1RM BACK SQUAT (20 MINUTES) Then… 30-20-10 Wall Ball Shots, 20/14 (10ft) Toes Through Rings Saturday Oct 18th here at CFWC! Save the Date, Save the Boobs!Read More

EMOM 7 1 Snatch 2 Hang Snatches Then…. 3 Rounds 7 Hang Snatches 155/105 (Power or Full) 7 Bar Muscle Ups 200m Run  Read More

Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB Bear Complex (Clean + Squat + Press/Push Press or Jerk + squat + P/PP/J) The KB/DB must touch the floor after each round.Read More