WOD 1/27/16
1a. Good Mornings: 3 x 5 1b. Weighted Chin-up (underhand grip): 3 x 5 Then… 30-20-10 Hang Power Snatch, 95/63 Alt Pistols *Cash Out: 125... Read More
WOD 1/26/16
EMOM 5 Minutes 1 Power Clean 2 Hang Power Clean Then….. Open WOD 14.4 AMRAP 14 Minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14... Read More
WOD 1/25/16
5rm Front Squat then 2 back down sets at 90% AMRAP 10 min Kettlebell Snatch 53/35 Every time you put the Kettlebell down you’ll do... Read More
1/24/16
CFWC will be closed Sunday 1/24 due to snow
WOD 1/23/15
Due to the heavy snow and bad driving conditions, Saturday morning classes are canceled. We will have open gym 10-12. Burpees in the snow?
WOD 1/22/16
WWPF 0:00 – 10:00 1 partner finds 1rm clean 1 Partner finds 1rm snatch (same bar must be used) 12:00 – 18:00 6 min ladder... Read More
WOD 1/21/16
Over Head Squat 2-2-2 Then Open WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead... Read More
WOD 1/20/16
Snatch Grip RDL: 3 x 5 Wt Strict Pull-ups: 3 x5 Then… For Time: 5 Squat Snatches, 155/103 15 C2B Pullups 4 Squat Snatches 12... Read More
WOD 1/19/16
10 Minutes to heavy 3 rep Push Press Then…. Open WOD 12.3 AMRAP 18 Minutes 15 Box jumps, 24″/20 box 12 Push Press 115/73 9... Read More
WOD 1/18/16
Test: 1 RM Back Squat Then… 5-4-3-2-1 KB Snatch per arm 53/35 Clean (full squat) 165/113 With 2 Rope Climb 15′ after each round Happy birthday... Read More