WOD

12 Min AMRAP- Crossfit Bodybuilding 20 Cyclist Squats, 70/53 15 Bent Over Rows, Mod weight 10 Strict Dips 12 Min AMRAP – Cardio Junkie *Every... Read More

We are very thankful to have such amazing coaches at CFWC. Each coach is serving up a dish to feast on. Enjoy! Happy Thanks Coaches-Giving... Read More

a. Bulgarian Split Squats 3×6 b. SA High Pulls 3×10 Then….. Crossfit Open 11.2 AMRAP 15 Minutes 9 Deadlifts 155/103 12 Pushups 15 Box Jumps... Read More

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… 12 Minute Ladder 1-2-3-4-5-6-7…….+ Ring or Bar Muscle Up Clean and Jerk 165/113

Back Squat: (WK 2) FInd 5 Rep Max 3 x 5 @90% then… 6 Min AMRAP KB Swings, 70/53 8 T2B every time you rest... Read More

8am Virtual Yoga 9am Olympic Lifting 10:15 Endurance Complete in Any Order 1 mile run or row 50 Burpees 100 Med Ball Cleans 150 Situps... Read More

Power Snatch: 2-2-2 then… Nancy 5 Rounds 400m Run 15 OHS, 95/63

12 Min AMRAP– XFit BODYBUILDING 10 RDL’s, 135/93 10 Floor Press, 135/93 10 Chin-ups 12 Min AMRAP– Cardio JUNKIE 15/12 Cal Bike 30 Air Squats... Read More

Hang Clean 1-1-1 Then……. 10 Minute Ladder 3-6-9-12-15-18-21-23…….+ Hang Power Clean 135/93 *30 Double Unders after each round Cash Out: 3 Minutes Max Burpees

Bulgarian Split Squat: 3 x 8 SA DB Press: 3 x 10 Then… 21 Deadlifts, 185/133 21 HSPU 15 Deadlifts, 225/173 15 HSPU 9 Deadlifts,... Read More