2 rep max Front Squat then 2 sets of 2 at 90% 8 min AMRAP 10 alt KB Squat Snatch 35/26 10 deficit Push-ups 45/25# platesRead More

Reminder: No Olympic Lift Class today Open Gym/16.3WOD -9 am-11 am Endurance WOD 11 am 4 Rounds 400m Run 30 Double Unders 20 Box Jumps 24/20 10 Burpees *1000m Row at some point during wod* Christine I getting her first bar muscle up!  Read More

AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle UpsRead More

EMOM 5 Minutes 3 Power Snatches, T&G Then… “Wacky Wiser Partner Friday” 400m Ball Run Relay (200m increments) 30 Synchronized Wall Ball Shots, 20/14 400m ball Run Relay (200m increments) 30 Synchronized KB Swings, 53/35 400m Ball Run Relay (200m increments) 30 Synchronized OHS, 95/63 16.3 is….. 7 Minute AMRAP 10 Snatches, 75/55 3 Bar...Read More

Power Clean 2-2-2 Then: 5 Rounds of 21 Double Unders 10 Power Cleans 135/95 10 Box Jumps Post Loads and Times to Zen and Comments:Read More

Clean Grip RDL: 3 x 3 Front Plank x ME Then… For Time: 200m Run 21 Deadifts, 225/155 21 Burpees over bar 200m run 15 Deadlifts 15 Burpees over bar 200m run 9 Deadlifts 9 Burpees over bar Friday March 18th at 7pm We are inviting the ladies of CFWC and friends to clean out...Read More

15 Minutes to work up to a heavy Jerk (any way) Then…. AMRAP 15 Minutes 400m Run 5 Ring Muscle Ups (or 10 Pullups and 10 Ring Dips) 16.1  Read More

2 RM Front Squat then 2 sets of 90% 3 rounds for time 30 sit-ups 20 alt step-ups with a KB 35/26 10 alt single arm KB thrusters 35/26Read More

9-10 am- Open WOD 16.2 Must be done by 10am class! 10 am- Olympic Lifting 11 am- Endurance NO OPEN GYM 800m Run 21-15-9 Wall Ball KB Swing 53/35 800m Run 9-15-21 Wall Ball KB Swing 800m RunRead More

Open WOD 16.2 or, if not signed up for The Open 12 Minute AMRAP of 25 t2b, 50 Double Unders, 10 Squat Cleans 95/65 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to...Read More