Front Squat   3-3-3   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings 70/53 21 wall balls   Post Loads and Times to ZEN and Comments:     CFWC Crew Post Butterfly run in 2017. There is still time to sigh up and support Mike Ciunci and his family  for the run...Read More

Bench Press: Test 1RM   Then…      Strict Diane 21-15-9 Deadlift, 225/153 Strict HSPU Then… CASH OUT: 50 Box Jumps, 24/20     Sign Up HERERead More

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 15 Burpee Muscle Ups 30 Toes to Bar 15 Hang Snatch 115/73 30/25 Cal Bike    Read More

TWOW: 20 Minute Sled Pull (move the whole time, will not be a run), every 5 minutes release sled and sprint 200m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM...Read More

Tempo Back Squat: 6-6-6 3s drop 3s pause 3s up Rest 2-3 min between Then… 15min AMRAP with a single DB 10 DB push press (5each arm) 50/35 10 DB Swings (5each arm) 10 DB 📦 Step-upsRead More

9 am- Olympic Lift Technique 10 am- Endurance 11:15 am- Yoga Endurance: AMRAP 35 Minutes 10 Strict Pullups 20 Burpees 30 Wall Balls 40 Lunges *Every 5 Minutes run 400m (5:00, 10:00, 15:00, 20:00, 25:00, 30:00)* Don’t forget to watch Rob, Marco, Steph and Selena compete in the Crossfit Games Sanctional event, the Mid Atlantic...Read More

DB Elizabeth For Time: (Go FAST) 21-15-9 DB Power Cleans 50/35 Dips (Rings or off of a box or something about 20” off the ground. You can put the DB on your lap for added weight.) Rest 5min. (Repeat in reverse order… 9, 15, 21) “I say, you’re moving rather slow peasants.”Read More

WWPF  FOR TIME: 60 Front Rack Lunge, 95/63 (Mix Anyway) 50 Toes 2 Bar (Partner hangs) 40 Weighted Push-ups, 45/25 (Mix Anyway)   Run 400m / Run 400m RELAY   50 Front Rack Lunges, 115/73 40 Toes 2 Bar (Switch Every 5/Partner Hangs) 30 Weighted Push-ups (Mix Anyway)   Run 400m / Run 400m RELAY...Read More

Hang Squat Snatch   15 Min to Work up to Heavy Single   Then:   3 Rounds 50 Double Unders 15 Thrusters 95/63 15 Hang Power Snatch 95/63   Post Loads and Times to ZEN and comments:Read More

Bench Press: 3Rm 2×3 @90%   then   3 rounds 9 burpees bar facing 7 box Jumps, 24/20 5 Deadlifts, 275/193 *Rest 3 min and repeatRead More