“Jingle Bells” 30 Minute Death by: KB Swings, 53/35 Burpees Pre-Ordered Winter Hoodies are now here! You can pick them up in the lounge.Read More

Complete the following with a partner: Max DU in 5 Minutes (Score= Total DU between you and your partner) Then… 21 Alt deadlifts, 305/225 21 Alt Box Jumps, 24/20 200m Run 15 Alt deadlifts 15 Alt Box Jumps 200m Run 9 Alt Deadlifts 9 Alt Box Jumps 200m Run            ...Read More

50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:Read More

Every 30 seconds for 5 minutes Hang Squat Clean Thruster, heavy (0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30) Then… Cash In (200m run) 9-7-5 Muscle-Up Thruster, 135/95 Cash Out (200m run) CFWC members goin for it with the rope climbs      Read More

Back Squat 5-5-5 Then… The Jinx Happy 47th birthday to Jason M! 4 Rounds 12 Wall Ball Sit Ups 20/14 12 Wall Balls 20/14 10 Feet 12 Back Squat 135/95 11 Floor Press 135/95Read More

bw-poweri.mp4 3×10 Barbell step-ups heaviest weight possible 7 Rope Climbs 15 Deficit push-ups, hands on 25 pound plates 5 Rope Climbs 15 Push-ups 3 Rope Climbs 15 Push-upsRead More

10am: Olympic Lifting Class 11am: Endurance Class For Time: 10 Burpee Box Jumps, 24/20 20 BW Squats 20 burpees 20KB C&J 30 BW Squats 30 Burpees 30 KB C&jRead More

8am-Beginner’s Class 9am- Crossfit Class 10-11am- Open Gym (Open gym will end at exactly 11am today) 7-10pm-Christmas Party at Iron Hill Brewery Christmas Party Gone Wrong (to be run like Fight Gone Bad) 1 Minute for max effort at each station, 3 rounds Prowler Push Box Jumps 24″ for all 10m Run Push Press 95/65...Read More

Complete the Following with a Partner: 42 Front Squats, 155/115 42 Pull-up, strict 150 DU 30 Front Squats 30 Pull-ups, strict 150 DU 18 Front Squats 18 Pull-ups, strict 150 DU *Mix the reps up anyway REMINDER: OUR HOLIDAY PARTY IS SATURDAY DECEMBER 15 at Iron Hill Brewery. Remember there is a Secret Santa with...Read More

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:Read More