WOD

Happy Birthday Coach Kenny! 4 Rep Max Front Squat then 2 sets at 90% 4 min AMRAP 4 Handstand Push-ups 4 Hurdle jumps 30/24 Rest... Read More

10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m... Read More

Reminder:  There will be no classes today due to CFWC hosting the New Year Novice competition.  Come on out and cheer on the teams!

Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53   NO CLASS SATURDAY DUE TO THE NEW... Read More

Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2... Read More

Good Mornings: 3 x 5 Weighted Push-ups: 3 x 5 Then… 5 Rounds 3 Muscle ups 6 Deadlifts, 275/203 9 Box Jumps, 30/24 The Spring... Read More

  AMSNATCH as possible 6 Minutes 135/93 3 Minutes rest 6 Minute Ladder 1,1,2,2,3,3,4,4….. Chest to Bar Pullup HSPU 3 Minute Rest AMRAP 6 Minutes... Read More

4 rep max Front Squat then 2 sets of 90%. 10 min EMOM Odd min 10 Toes to Bar Even min 3 Power Cleans 185/135... Read More

Olympic Lifting Class 10 am Endurance WOD  11 am AMRAP 12 Minutes 250m Row 10 Burpees 10 Pullups 5 Minute Rest AMRAP 12 Minutes 200m... Read More