WOD

10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m... Read More

Reminder:  There will be no classes today due to CFWC hosting the New Year Novice competition.  Come on out and cheer on the teams!

Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53   NO CLASS SATURDAY DUE TO THE NEW... Read More

Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2... Read More

Good Mornings: 3 x 5 Weighted Push-ups: 3 x 5 Then… 5 Rounds 3 Muscle ups 6 Deadlifts, 275/203 9 Box Jumps, 30/24 The Spring... Read More

  AMSNATCH as possible 6 Minutes 135/93 3 Minutes rest 6 Minute Ladder 1,1,2,2,3,3,4,4….. Chest to Bar Pullup HSPU 3 Minute Rest AMRAP 6 Minutes... Read More

4 rep max Front Squat then 2 sets of 90%. 10 min EMOM Odd min 10 Toes to Bar Even min 3 Power Cleans 185/135... Read More

Olympic Lifting Class 10 am Endurance WOD  11 am AMRAP 12 Minutes 250m Row 10 Burpees 10 Pullups 5 Minute Rest AMRAP 12 Minutes 200m... Read More

Bench Press 3-3-3 Then 10,9,8,7,6,5,4,3,2,1 Reps of: KB Swings (2 pood/1.5 pood) Handstand Pushups Med Ball Cleans (20/14) Post Loads and Times to Zen and... Read More

15 Minutes to work up to heavy, but not maximal Back Squat singles with partner Then….. WBPF (Whacky Butler Partner Friday) With a partner: 50... Read More