Bench Press: Find 1RM   Then…   7 Min AMRAP 12 Cal Row 12 Pushups   2 Min Break   7 Min AMRAP: 9 Toes 2Bar 7 DB Hang Clean & Jerk, 50’s/35’s 5 Squats, 50’s/35’s     No Classes Sat March 31 Register HERERead More

15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar Muscle Ups 20 Cal Assault Bike 30 Burpees to Target 40 Box Jumps 50 DB Snatch 50/35 Sign up for the CFWC Super Total!! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  Read More

Box Squat 5 sets of 5 reps (5×5) AT 65% 1 REP MAX SQUAT Weight percentage stays the same as some did not hit that number first week so this week let’s dial that in or work at lowering the height of the squat.  The focus should be on quality of feeling the tension in...Read More

10am-Olympic Lifting 11am- Endurance In Any Order Run 1 mile Row 1 mile 50/40 cal bike 100 Sit ups 200 Double Unders 400m Farmer Walk 70/53      BREAKFAST GRAB AND GO MEALS NOW AVAILABLE      Read More

20 Minute EOMOM Odd Minutes: 1 Bear Complex Rep = 1 power clean + Front Squat  + S2OH + Back Squat + S2OH, 165/103 Even Minutes: 30 Double Unders   OR   Open Competitors 18.5 7 Min AMRAP; 3-6-9-12-15-18…… Thrusters C2B Pullups RX: 100/63 Scaled (ages 16 -54) 65/45 / Jumping Pull-ups      ...Read More

WWPF 0:00 – 12:00 2rm Hang Clean   13:00 – 32:00 42 Hang Cleans, 135/93 30 Synchronized Wall Ball Shots, 20/14 18 Strict HSPU (partner holds handstand)   30 Hang Cleans, 165/113 30 Synchronized Wall Ball Shots 18 Strict HSPU (partner holds handstand)   18 Hang Cleans, 195/133 30 Synchronized Wall Ball Shots 18 Strict...Read More

DeadLift 2-2-2 Then 7 Rounds of: 5 Deadlift 275/183 7 MedBall Cleans 20/15 10 Pullups Post Loads and Times to ZEN and Comments:Read More

Bench Press: 2RM 2 x 2 @90%   Then…   16 Min AMRAP: 30 Alt DB Snatches, 50/35 15 Box Jumps, 24/20 30 Alt Pistols   20 KB Snatches, 70/53 15 Box Jumps 20 Alt Pistols   10 Barbell Squat Snatches, 155/103 15 Box Jumps 10 Alt Pistols     Congrats to Marco for kicking...Read More

Weather Update 3/20/18  No 7:30PM Class. We will be closing after the 6:30PM Class.Read More

15 Minutes to find: 1 RM Weighted Pullup (or 3×5 strict banded pullups with 3 second hold) Then… AMRAP 10 Minutes 250m Row 3 Bar Muscle Ups Then… No Rest In Between AMRAP 10 Minutes 50 Double Unders 25 Burpees 15 Hang Power Cleans 115/83 CFWC is hosting the Super Summer Total 6/30/18! Sign up...Read More