Establish a 1RM Snatch (15 minutes) Then… W/a Partner: Death By: Power Snatch, 95/65 Burpee over the box Jumps, 24/20  Read More

Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press 5×5 Hang Clean 5×2    Read More

Front Squat: 3 x 3 (5 sec pause in the bottom of each rep) Then… FOR TIME: 3 Rounds: 400m Run 30 Push-ups 20 Pull-ups 10 Front Squats, 155/115 Please excuse the mess while we continue to make improvements at CFWC.      Read More

If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day.  As always, stay hydrated, bring some water, and go at your own pace. We have lots of electrolyte popsicles in the freezer for you. For the newbs, enjoy: The Hills Have Eyes:...Read More

Test: 1 RM Deadlift (20 min) Then… “Diane” 21-15-9 Deadlift, 225/155 HSPU   The Pope (JP) going for it with the prowlerRead More

9am- Yoga 10am: Oly Lifting 11am- Endurance Endurance WOD:10 Rounds 10 Thrusters, 95/65 10 T2b 10 Burpees *Rest 1 min between each round Happy Birthday to 6am Ric!Read More

Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:Read More

1a. Push Press: 5-5-5 1b. 3 x Max Effort Pull-ups Then… 16 Min Partner AMRAP: 400m Run Max Effort DU *while 1 partner is running 400m, the other partner does M.E. DU. Total # DU = final score  Read More

Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to comments:Read More

7 Min EMOM: Power Clean + Hang Squat Clean + Jerk Then… 3 Rounds: 400m Run 25 Ring Push-ups 10 Hang Power Cleans, 135/95   Olympic lifting class is every Sunday at 10am! Below: Oly Coach Ryan with Tina        Read More