Virtual and No Equipment At Home WOD 3/28/20
9 am Virtual WOD: 15 Minute Body Building: 3 Sets of the following, Super Set Style a. SA Pec Flies -20 per arm b. SA... Read More
WOD 3/27/20 – virtual and BW version
Virtual WOD (7am-noon-4pm) 10 Rounds 5 HSPU (modify w/Push-ups or weighted Push-ups) 10 V-Ups 15 Russian KB/DB Swings, mod weight Body Weight Version... Read More
Virtual Class and No Equipment WOD 3/26/20
Virtual Class WOD 7am, 12 Noon, 4pm AMRAP 14 Minutes 20 SA DB Push Press Rt 20 SA DB Push Press Lt 20 DB Front... Read More
3/25/20 Virtual WOD + @home version
Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this Then.. 10-20-30-40-50 Double Unders Side plank... Read More
Virtual Class and no equipment WODs 3/24/20
Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA... Read More
@ Home WOD 3/23/20
Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class. Be sure to check the email that we have on file... Read More
At Home Endurance WOD 3/22/20
5 Rounds 800m run (4 minute run if no way to measure) 50 Calf Raises 30 Sit Ups 20 Pushups Tater Tot, the Santa Claus... Read More
At Home WOD 3/21/20
EMOM Cardio 15 Minutes 5 Burpees (Scale to 3) and 16 jumping Lunges (scale to backward lunges) Then…. EOMOM 10 Minutes Odd Minutes: 20 Bicycle... Read More
Announcement 3/19/20
In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20... Read More
@Home WOD 3/20/20
@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4... Read More