WOD 12/27/21
Sumo Deadlifts (WK 4) Build to heavy 6 rep max (3 sec neg) Then, take 15-20lb off the bar and do 2 sets @ 6-10... Read More
WOD 12/26/21
Olympic Lifting: Snatch: 75%/3, 80%/2 , 85%/1 78-83%/ 3, 85-88%/2, 90-93%/1 Power Clean EMOM 3’s until you miss, 2’s until to miss, Singles for rest... Read More
12 Days of CFWC 12/24/21
Classes at 8am and 10am-Please reserve a spot in Zenplanner 12 DAYS OF CFWC CHRISTMAS One Muscle Up Two Heavy Thrusters 135/95 and one muscle up... Read More
WOD 12/23/21
Hang Clean 1-1-1 Then……. Happy Birthday Kim Lew!! 5-4-3-2-1 Hang Clean 205/143 Rope Climb 15′
WOD 12/22/21
Weighted Strict Pull-up: 1RM Then… “Jingle Bells” 16 Min AMRAP 10 KB Cleans 20 KB Goblet Squats 10 KB Snatches 20 KB OH Lunges
WOD 12/21/21
Christmas Miracle: Bench Press 3-3-3 Then…… Assassin Cindy-AMRAP 20 Minutes 5 Cal Bike or Ski 10 Pushups 15 Box Jumps 24/20 *EMOM 5 Burpees
WOD 12/20/21
Sumo Deadlift (WK 3) Build to heavy 6 (3 sec eccentric) Then, drop weight 15-20lb and do 1 max set of 8-12 (3 sec eccentric)... Read More
WOD 12/19/21
Olympic Lifting Clean: 75%x3, 80%x2, 85%x1 , 78-83%x3, 85-88%x2, 90-93%x1 Power Jerk W Pause In Catch: >75% x 5 Singles Endurance 16 Min AMRAP 30... Read More
WOD 12/18/21
0:00-3:00 500m Row or Ski 3:00-15:00 Build to Heavy OHS 15:00 – 18:00 500m Row or Ski 18:00 -30:00 Build to Heavy Bench Press 30:00... Read More
WOD 12/17/21
WWPF 100m Prowler Relay, 45/25 400m Run Relay 70 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay 400m Run Relay 50 Sandbag Ground 2 Over... Read More