Olympic Lifting -Snatch High Pull + Low Hang Snatch: Every 2 min x 6 -2 Front Squats + 1 Jerk: Every 3 min x 5 Endurance AMRAP 12 Minutes 12 Med Ball Clusters (med ball clean + med ball slam) 21 Med Ball Situps 400m Ski AMRAP 12 Minutes 400m Bike (0.25m) 21 Kb Swings,...Read More

12 Minutes to a Heavy  Snatch Pull + Snatch AMRAP 15 Minutes  10/8 Cal Bike or Ski 3 Pullovers or Muscle Ups or 5 Burpee Knees to Elbow 1 Snatch @80% Cashout: 150 Sit-ups or 75 GHD Sit-ups or 75 Toes to BarRead More

WWPruckF – 35 Min AMRAP 100 Synchronized Air Squats (use a med ball target) 2 Alt Rope Climbs 75 Cal Row (mix anyway) 2 Alt Rope Climbs 50 Synchronized Burpees Over Ruck 2 Alt Rope Climbs 25 Strict Pull-ups (mix reps anyway) 2 Alt Rope Climbs **ALL movements to be done with the ruck on...Read More

EMOM 10 Minutes 1 Clean Pull + 2 Power Cleans Then….. 13 Minute Ladder-Start with 1 Rep of each, increase by 1 rep each round Power Clean 185/133 Muscle Up-Ring Or Bar HSPU *30 Double Unders after each roundRead More

Happy New Year! We want to thank you all for another year at CFWC! We appreciate you all so much for being a part of our community! Classes at 10am and Noon New Year, New WOD! 2025m  Row/Ski/Run 2025 lbs of Dumbbell Squat Clean and Jerk (example: with 50lbs=41 reps, with 35lbs=58 reps) 2025 inches of...Read More

2024 Wont go down without a fight. Thanks for another great year! 5 Rounds: 1 Minute at each station Wall Balls Sumo Deadlift High Pull 75/53 Barbell Box Jumps 24/30 Push Press 75/53 Cal Ski 1 Minute RestRead More

2 Front Squats every 90s for 20 Minutes  0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. AMRAP 13 Minutes  200m Run or Ski 15 Hang Snatch 75/53 10 Burpees Over BarRead More

OLYMPIC LIFTING -Snatch + Pausing OHS: 5 sets -Every 2 Minutes x 7 Minutes: Clean + Clean & Jerk ENDURANCE 17 MIN AMRAP 12 SA DB Devils Press 24 DB Box Step-overs 2 Legless Rope Climb (scale w/legs or 8 strict Pull-ups) 17 MIN CAP- AFAP 300 Double Unders 2000m Ski 100/80 Cal BikeRead More

20 Minutes to a Heavy Bench Press AND Heavy Clean Then…. AMRAP 15 Minutes  20 Toes to Bar 10 Alt Pistols or Weighted Lunges 5 Strict HSPU 1 Clean @85% Read More

WWPF – Happy Birthday To The Leader Of The Panda Squad, Jill ! 35 MIN AMRAP LADDER 10 Synchronized Wall Ball Shots, 20/14 52/52 Double Under Relay 10 Synchronized KB Swings, 53/35 12/12 Cal Bike Relay 20 Synchronized Wall Ball Shots 52/52 Double Under Relay 20 Synchronized Kb Swings 12/12 Cal Bike Relay 30 Synchronized...Read More