WOD 12/28/19
Bench Press: 3 x 5 @ 75-80% Then… 4 Rounds 1 min max cal bike 1 min max box step-ups, 50/35 1 min... Read More
WOD 12/27/19
WWPF 50 Synchronized Wall Ball Shots, 20/14 50/50 DU Relay 40 Cleans (mix anyway), 135/83 40 Synchronized Wall Ball Shots 50/50 DU Relay 30... Read More
WOD 12/26/19
Press Find 1 RM RDL 3×8 @ 55% of 1RM Deadlift Then 12 Min AMRAP of: 9 Burpee over Bar 12 Push... Read More
12 Days of CFWC- 6am, 8 am and 10 am classes!
12 DAYS OF CFWC One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle... Read More
WOD 12/23/19
Hypertrophy Focus Squat Program Don’t forget your Holiday Sweater! Back Squats: work up to a heavy set of 10, then 2 back down sets at... Read More
Endurance WOD 12/22/19
9 am- Olympic Lift technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 SA Push... Read More
WOD 12/21/19
Pick a Hero: Holleyman 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power Clean 225/153 OR…..... Read More
WOD 12/20/19
WWPF 13 min AMRAP 2000m/1600m Ski Erg (switch EMOM) *With remaining time, max double unders (switch every 50) 13 min AMRAP *2000m/1600m Row (switch... Read More
WOD 12/19/19
Deadlift Test 1 Rep Max Then: AMRAP 15 Min 10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up *ski... Read More
WOD 12/18/19
Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35... Read More