Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA Floor Press LT 28 Front Rack Backward Lunges 28 Goblet Squats At home, no equipment WOD: 2 Rounds for time 28 Burpees 28 Pushups 28 V Ups 28 Backward Lunges...Read More

Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….  ...Read More

5 Rounds 800m run (4 minute run if no way to measure) 50 Calf Raises 30 Sit Ups 20 Pushups Tater Tot, the Santa Claus of gym equipmentRead More

EMOM Cardio 15 Minutes 5 Burpees (Scale to 3) and 16 jumping Lunges (scale to backward lunges) Then…. EOMOM 10 Minutes Odd Minutes: 20 Bicycle Crunches Even Minutes: 45s Front Plank  Read More

In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20 from 11am-1pm.  Look forward to online zoom classes for members onlyRead More

@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4 rounds each side) Tabata Mountain Climbers Tabata Handstand Shoulder Touches            Read More

15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50...Read More

10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause)...Read More

15 Minutes to a Heavy Clean Then…… 21-15-9-6-3 Power Clean 115/83 Burpee Over Bar AT HOME WORKOUT: Warm Up: Tabata Jumping Jacks (8 rounds, 20 seconds on/10 seconds off) Then…… 5 Rounds, 1 Minute at each station (15 minutes total) Burpees Air Squats Situps  Read More

Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward KB Lunges 300m RunRead More