WOD

OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter... Read More

Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15... Read More

3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st,... Read More

Back squats: week 6 1×3@80% 2×3@85% 3×3@90% AMRAP 9 min 0:00 – 3:00 30 Double-Unders 15 Cleans 95/53 5 HSPU 3:00 – 6:00 30 Double-Unders... Read More

9am-11am- Open Gym 10 am- Olympic Lifting 11am- Endurance WOD 400m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 800m... Read More

Today is our Fundraiser Competition for your very own CFWC Snatches & Jerks! The Road to Atlanta has begun! Morning Schedule: Athlete Registration: 8am –... Read More

15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200  DU 50 Hang... Read More

OverHead Squat 3-3-3 Then 12 Min AMRAP of: 200 Meter Run 6 Power Snatch (135/95) 12 Box Jumps (24/20) Post Loads and Times to Comments... Read More

1A. Bench Press: 3 x 8 1B. Bent Over Row: 3 x 8 Then… “Heavy Helen” 3 Rounds: 300m Run 21 Kb Swings, 70/53 12... Read More

15 Minutes to a Heavy Hang Snatch Double Then…… 800m Run (Cash In) 3 Rounds 12 Hang Power Snatch 115/73 12 Burpees Over Jump Over... Read More