9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        Read More

AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35 Keep doing what you’re doing.  Wash hands as soon as you enter the gym, stay home if sick.  Read More

Hang Clean: 2-2-2   Then…   For Time:  800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans, 185/123            Read More

Power Snatch 3-3-3 Then 50 Double Unders 10 Power Snatch 5 Bar Muscle Ups 40 Double Unders 8 Power Snatch 4 Bar Muscle ups 30 Double Unders 6 Power Snatch 3 Bar Muscle Ups 20 Double Unders 4 Power Snatch 2 Bar Muscle Ups 10 Double Unders 2 Power Snatch 1 Bar Muscle Up Snatch...Read More

In Any Order: Once you start a movement, it must be done until completion 1 Mile Run or 2000m Row 100 Wall Balls 100 KB Swings 300 Double Unders 50 Burpees   Remember to use our Fit Wipes and wipe everything you touch  when you are done working out.   Help stop the spread of COVID-19...Read More

Complete the following in any order   10 Min AMRAP 30 Alt SA Russian Swings, 70/53 20/15 Cal Bike 10 Toes 2 Bar   ——-Rest 2 Min———   10 Min AMRAP 2 Rope Climbs 6 SandBag Ground 2 over the shoulder, 100/75 8 Burpees over Sandbag   ——-Rest 2 Min———-   10 Min AMRAP 3...Read More

Jerk 1-1-1 Then….. AMRAP 18 Minutes 10 Wall Climbs 10/8 Cal Ski Erg 15 HSPU 10/8 Cal Ski Erg 20 Dips 10/8 Cal Ski Erg 25 Push Ups 10/8 Cal Ski Erg *Can row if no ski erg available*Read More

Back Squat Nicole 5 Rounds As many Body Weight Back Squats as possible (or 50% of 1RM back squat) 400m Run Rest 3 Minutes between each round Nicole Carroll, namesake of this workoutRead More

9 am- Weightlifting Technique 10 am- Endurance 11:15 am- Yoga Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC the long wayRead More

Front Squats 3-3-3   Then:   21 Deadlifts 21 wall Balls 400 Meter Run 18 Deadlifts 18 Wall Balls 400 Meter Run 15 Deadlifts 15 Wall Balls 400 Meter Run 12 Deadlifts 12 Wall Balls 400 Meter Run 9 Deadlifts 9 Wall Balls   Deadlift 155#/103# Wall Ball 20#/15#   Post Loads and Times to...Read More