20 Min Barbell Complex: Clean +  Strict Press + Push Press + Push Jerk + Split Jerk Lt foot and Split Jerk Rt foot. *Men Proceed in 10lbs increases, Women 5lbs Then… 3 Rounds: 20 Plate burpees (instead of jumping and clapping overhead you must jump onto a 25# plate ) 15 Toes 2 Bar...Read More

9 am-Yoga- No lifting or working out during this class! 10 am- Oly lifting 11am- Endurance OHS 3-3-3-3-3 Kind of Naughty Nancy 4 Rounds 800m Run 25 OHS 95/65         Liam!  Read More

8am: Beginners 9am: Experienced 10am: Open Gym ————————– 7 Min EMOM: 3 Hang Squat Clean + 1 Jerk, heavy Then… 15 min AMRAP Hang Clean Cindy 5 Pullups 10 Pushups 15 Squats *add 1 hang power clean to the end of every round, 135 We will be watching the games and having fun with some...Read More

Turkish Getup: Establish 1RM in 12 minutes Then… With A Partner, complete the following task: 21 Turkish Get-ups, R Arm (53/35) 21 Turkish Getups, L Arm 200m Firemans carry 42 Pistols, R Leg 42 Pistols, L Leg 200m Firemans carry 63 KB OHS, R Arm 63 KB OHS, L Arm 200m Firemans carry   Next...Read More

Deadlift 3-3-3 Then……. 9-7-5 Deadlift 275/185 Ring Muscle Up Then….. EMOM 5 Minutes 100m Sprint Below: CFWC representing at the Test Your Metal CompetitionRead More

EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20    Below:  Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff!  We are very excited to have Kim on the CFWC...Read More

10 Minutes to work up to a 1RM Power Snatch Then….. 10 Minutes to get as high up the ladder as you can: Moving up in increments of 3 (3,6,9,12,15……) Wall Climbs Power Snatches 115/85 Then….. AMRAP 10Minutes 200m Run 20 Sit ups 10 Hand Release burpees over the bar          ...Read More

Establish a 1RM Thruster in 15 minutes then.. “Heavy Fran” 21-15-9 Thrusters, 135/95 C2B Pull-ups   One of many teams from CFWC at Test Your Metal Sunday. Above: LaFrance, Pink Eye, Cliff, Jeff DolanRead More

9am: NO YOGA TODAY 10am: Olympic LIfting 11am: Endurance For Time: 30 Jumping Squats, 45lb 30 Jumping Pull-ups 400m Run 20 Jumping Squats, 65lb 20 Pull-ups 400m Run 10 Jumping Squats, 95lb 10 Burpee C2b Pull-ups 400m Run New Gear On The Way!            Read More

Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm) 53/35 Cash Out: 50m OH Walking Lunge   Happy birthday to Stacy, AKA The Conversation, AKA Client 1.364!!! By the way, I’m telling Brady you were with another dog!!Read More