WOD 8/13/19
15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle... Read More
WOD 8/12/19
Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB... Read More
Endurance 8/11/19
9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees... Read More
8/10/19 CFWC 10 Year Anniversary WOD and Party!!!
8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!! Please bring a side dish if you feel inclined 10 Year Anniversary... Read More
WOD 8/9/19
Front Squat: 5-5-5 Then.. 18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1)... Read More
WOD 8/8/19
Deadlift 3-3-3 Then 7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20) Post Loads and Times... Read More
WOD 8/7/19
CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14 CrossFit Bodybuilding 10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83... Read More
WOD 8/6/19
EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over... Read More
WOD 8/5/19
Barbell Back Rack Reverse Lunge 3 sets of 10 reps each leg Then… 15 min AMRAP 7 cal Bike 7 Clean & Jerks 135/95 7... Read More
Endurance WOD 8/4/19
9 am- Olympic Lifting with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order 40 Minute Cap 25... Read More