WOD 8/18/21
Deadlift: 6RM Then, 1 x 6+@95% For Time 50 Wall Ball shots, 20/14 30 Box Jumps, 24″/20″ 9 Ring Muscle-up 40 Wall Ball Shots 20... Read More
WOD 8/17/21
EMOM 10 Minutes Snatch 3-3-3-2-2-2-1-1-1-1 (3 snatches first 3 min, 2 snatches next 3 min, then 1 snatch per minute rest of the time) Then…..... Read More
WOD 8/16/21
Back Squat: 4 x 3 Then.. 12 MIN LADDER (3-6-9-12-15…..) SandBag Ground 2 Shoulder, 100/75 HSPU Toes 2 Bar
Endurance WOD 8/15/21
9am- Weightlifting Technique Snatch Pull + Low Hang Snatch Overhead Squat: Wk 3 3 x 5 (pause 3 seconds of 1,3,5) 10:15am- Endurance Endurance WOD... Read More
WOD 8/14/21
Classes at 8am and 9:15am, Open Gym normal hours 12 Year Anniversary Party at 11am!! CFWC Anniversary WOD, featuring favorites of all of our current... Read More
WOD 8/13/21
WWPF- Running Clock 0:00 – 15:00 Work up to 2RM Hang Clean 17:00 – 30:00 13 Min AMRAP 30 Hang Clean, mix anyway 30 Alt... Read More
WOD 8/12/21
15 Minutes to a Heavy Snatch Then…… Crossfit Games Event 5 Remix 3 Rounds 3 Rope Climbs 15′ or 2 Legless Rope Climbs 400m Ski... Read More
WOD 8/11/21
Deadlift: 6 RM 1 x 6+ @ 90% Then… For Time 100 Double Unders 80/60 Cal Bike or Ski 60 KB Snatches, 53/35 40 Burpees... Read More
WOD 8/10/21
15 Minutes to a Heavy Jerk Then….. In 18 Minutes 3 Rounds 400m Row or Run 5 Ground to Overhead 185/133 10 Chest to Bar... Read More
WOD 8/9/21
Back Squat: 3 x 5 Then… 21-15-9 Front Squat, 135/93 Burpee Box Jump Over, 24/20