WOD 1/1/19
2019 New Year WOD – Classes at 10 am and 12 Noon, Open Gym 10am-1pm AMRAP 30 Minutes 20 Burpees 19 Pullups 20 Box Jumps... Read More
WOD 12/30/18
9am- Oly Technique 10am- Endurance 11:15am- Yoga Endurance: 18 min amrap Cash in: Run 1 mile Then… In Remaining Time, Complete as many rounds... Read More
WOD 12/29/18
In Any Order: AMRAP 7 Minutes 200m Run 3 Muscle Ups 2 Minute Rest AMRAP 7 Minutes Max Effort Squat Clean Thrusters... Read More
WOD 12/28/18
WWPF 0:00 – 5:00 5 min AMRAP Max Synchronized Wall Ball Shots, 20/14 8:00 – 22:00 14 min AMRAP 12 Synchronized Toes 2 bar... Read More
WOD 12/27/18
Clean 2-2-2 Then 10-9-8-7-6-5-4-3-2-1 Power Clean 155/103 Pullups Post Loads and Times to Zen and Comments:
WOD 12/26/18 (NO 5AM or 7PM)
Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2 Then… For Time 1-2-3-4-5-6-7-8-9-10 Thruster, 95/63 Burpee Box Jump, 24/20 Hung over... Read More
WOD 12/26/18 Merry Christmas
Merry Christmas We wish you all Peace, Love, and Fitness.
WOD 12/24/18- 12 Days of CFWC, 8am and 10am
8 am and 10am classes today! Closed Christmas Day 12 Days of CFWC-To be done just like the song One Muscle Up Two... Read More
Endurance WOD 12/23/18- No Yoga Today
9 am – Olympic Lift Technique Class 10 am- Endurance NO YOGA TODAY Endurance: 5 Rounds 400m Run 30 Double Unders 20 Wall Balls 10... Read More