1A. KB Cossack Squats 3 x 10 reps (each Leg)   1B. Single Arm KB Press: 3 x 10 reps (each arm)   Then…   3 rounds for time:   400m Run   5 Wall Climbs   20 Jumping LungesRead More

10am: Oly 11am: Endurance 30min EMOM Min 1: 1 Round of Cindy (5 pullup/10pushups/15air squats) Min 2: 25 Double Unders Min 3: Cal Row (12/8) If you purchased meals for this weeks drop off, they will be available for pickup first thing Monday morning @5am  Read More

Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5 Ring MU 5 Snatches Signed up yet?        Read More

“WWPF”   “Burn The Turkey”   100DU/100DU   150 Wall Balls Shots, 20/14 (split reps anyway)   75DU/75DU   100 Pullups (split reps anyway)   50DU/50DU   75 Burpees (split reps anyway)   25DU/25DU   50 Ground 2 OH, 135/93 (split reps anyway)      Read More

HAPPY  Thanks  CORES-GIVING Lets work that mid section before we stuff it 🙂   Appetizer:   Deadlift 5×1   Main Course:   800 Meter Run 21 Deadlifts 21 Toes-to-bar 600 Meter Run 15 Deadlifts 15 Toes-to-bar 400 Meter Run 9 Deadlifts 9 Toes-to-bar (TOMS 225lbs / HENS 145lbs)   Dessert   50 Med Ball Situps...Read More

Bench Press: 8-8-8 Front Plank: 3 x M.E. Then… 21-15-9 Hang Power Clean, 135/93 HSPU Ring Dips Wednesday’s at Midnight is the last chance to order meals for Next Sunday 27th/Thursday 12/1  Drop off ORDER NOW! Use CFWC code for 20% off  Read More

EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest  3 Min 2 Min ME Burpees Happy birthday to Mike B!  Read More

  1 rep max Back Squat   12 min emom 1st min 30 sec box jump overs 2nd min  30 sec Alternating one handed swing 53/35 Score is  total  reps  Read More

10am: Oly Class 11am: Enduro 10 min EMOM 100m Run Then.. 20 min AMRAP 30 DU 20 Situps 10 Ring Rows *Must Row 1000m row during Complete 1 min plank during minutes 5, 10, 15Read More

15 min to hit a 1 rep max Turkish get-up. 16 MIN EMOM 1st min – 10 Front Rack Barbell Lunge 115/83 2nd min – 10 Ring push-upsRead More