Press: 10 min to establish 1RM Then… 50 Hollow Body Rocks Then immediately 3 rounds of the following: Sequence of 1 shoulder press, 1 push press, 1 push jerk x 3  115/75 15 Box Jumps 36/24″ Then 50 Superman Rocks . V getting her 1st Rope Climb!Read More

10am Open Gym 11am: Endurance For Time: 800m Run 50 Burpees 50 pullups 800m Run 30 Burpees 30 pullups 800m Run 10 Burpees 10 pullups    Read More

Cash In: 50 Push-ups Then… 21-15-9 Back Squat, 135/95 Toes To Bar Then… Cash Out: 50 Push-ups Our 4th annual Turkey Bowl is Saturday Nov. 24th at 1pm. Make sure you RSVP on our Facebook page under the Turkey Bowl Event.  We are encouraging everyone to bring a side dish for our famous fried turkey...Read More

9:30, 12noon, 4pm classes only today! 10 Rounds (Partner Relay)- 5 rds/partner 1 Rope Climb 7 Thrusters, 135/95 14 Burpees over bar Run 50m HAPPY BIRTHDAY TOM!Read More

HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of:  3 Hang Squat Snatch 6 Power Snatch 9 Snatch Grip DeadLift (95# Toms/65# Hens) SnatchGiving Dessert: 30 Kettle Bell Snatches (15L/15R) (53#/36#) *There is no break between apps, dinner and dessert Post time comments: Here...Read More

Every 45 seconds, complete the complex below for a total of 10 reps: Hang Squat Clean + Front Squat + Push Jerk (Heavy) 0:00, 0:45,  1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45 Then… 5 Rounds: 7 C2B Pullups 10 Front Squats,135/95 7 HSPU Schedule Reminder: Thanksgiving: 8am, 9am, 10am Black Friday: 9:30am, 12noon, 4pm...Read More

5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5 Power Clean 185/135 Deadlift 185/135 Cash Out 400m Run Post time to comments.  Time includes 5 minute rest and 400m Run http://www.crossfitwcblog.com/2011/08/wod-81611.html#comments   Pat the Chalk Monster doing Grace  Read More

For TIME Overhead walking lunge for 50 meters 45/25 plate 10 Rounds of “Cindy” 5 Kipping Pull Ups 10 Push Ups 15 Air Squats Overhead walking lunge for 50 meters 45/25 plateRead More

Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To Justin-Case!Read More

DB Snatch: 1-1-1-1-1 Then… 3 Rounds 800m Run 21 KB Swings, 53/35 12 pullups   CFWC Winter Hooded Sweatshirts are available for online purchase until Friday Nov 30th. Click Here to orderRead More