EMOM 5 Minutes 2 Power Cleans (Do not have to be touch and go) 1 Push Jerk Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups  Happy Sweet 16 Ali Brown!!  Read More

Coach Jenny at USAW Senior Trials! 3 rep max Front Squat then 2 sets of 3 at 90% Death by… Burpees to a 6″ TargetRead More

Reminder: Endurance WOD is at 10 am today.  No olympic lifting class 1Mile Cash In Complete in any order: 50 OHS 115/73 50 Box Jumps 24/20 100 HR Pushups 100 Sit Ups 200 Double Unders 1 Mile Cash Out  Read More

Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35  Wall Balls 35 Pullups 20  Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments: 5 Days are left to Sign up for the Open. Click Here to Sign Up and Join CFWC Team Snatches and Jerks.Read More

“Jimmy Dyce” – WWPF  Style 20 Min AMRAP 9-7-5 Snatch, 145/83 HSPU Then… 15 – 10- 5 KB Swings, 70/53 Burpees Then… 21-15-9 Thrusters, 95/63 Pullups *Pet Rock Must not touch the ground the entire workout, 70/53 Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa,...Read More

15 Min Work up to a Heavy Jerk Then: Open WOD 13.2 10 min AMRAP of: 5 Shoulder to overhead 115/73 10 Deadlift 115/73 15 Box jumps 24/20 masters (55+)  weight  = 95/53 Post Loads and Times to ZEN and Comments:Read More

Clean Grip RDL: 3 x 5 Chin Up: 3 x 5 Then… From CrossFit Main Site: 90 Double Unders 9 Muscle ups 9 Squat Clean Thrusters, 135/93 80 DU 8 MU 8 Squat Clean Thrusters 70 DU 7 MU 7 Squat Clean Thrusters Have you gotten your tickets to see Jenny Lift this coming Sunday?...Read More

15 Minutes to a heavy Snatch (any way) Then…. Open WOD 15.1 AMRAP 9 Minutes 15 Toes to bar 10 Deadlifts 115/73 5 Snatches *Masters 55+ use 85/53 Happy Birthday to BBQueen and BBKing!Read More

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 2 min then repeatRead More