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 at some point during workout* Thank you so much to our amazing judges and volunteers! You all were so great! We really appreciate you all so much.  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!Read More

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 YEAR NOVICE COMPETITIONRead 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 Min between each cycle. Score is Total Rounds + Reps Completed Post Loads and Rounds to Zen and Comments: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 Real-Estate market is almost here.  If any members are interested, please feel free to reach out to our own Mike Ciunci with any Real -Estate needs, questions, or concerns  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 15 Cal Row 10 Burpees over Rower   The Open starts soon! Sign up at Games.crossfit.comRead 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 In remaining time each min double unders.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 Run 10 Wall balls 10 Toes to bar Don’t forget to sign up for the Open at Games.crossfit.comRead More

Bench Press 3-3-3 Then 10,9,8,7,6,5,4,3,2,1 Reps of: KB Swings (2 pood/1.5 pood) Handstand Pushups Med Ball Cleans (20/14) Post Loads and Times to Zen and Comments:  Click Here to Sign up for the Open TodayRead More

15 Minutes to work up to heavy, but not maximal Back Squat singles with partner Then….. WBPF (Whacky Butler Partner Friday) With a partner: 50 Chest to Bar Pullups 75 Back Squats from Rack 225/155 100 Calorie Row 150 Burpees 200 Double Unders   Steph C doing some cleans  Read More