Olympic Lifting -Snatch High Pull + Low Hang Snatch: Every 2 min x 6 -2 Front Squats + 1 Jerk: Every 3 min x 5 Endurance AMRAP 12 Minutes 12 Med Ball Clusters (med ball clean + med ball slam) 21 Med Ball Situps 400m Ski AMRAP 12 Minutes 400m Bike (0.25m) 21 Kb Swings, 53/35 12 Pull-ups AMRAP 12 Minutes 30 SA DB Hang Cleans 15 Box Jumps 30 SA DB Push PressRead more

12 Minutes to a Heavy  Snatch Pull + Snatch AMRAP 15 Minutes  10/8 Cal Bike or Ski 3 Pullovers or Muscle Ups or 5 Burpee Knees to Elbow 1 Snatch @80% Cashout: 150 Sit-ups or 75 GHD Sit-ups or 75 Toes to BarRead more

WWPruckF – 35 Min AMRAP 100 Synchronized Air Squats (use a med ball target) 2 Alt Rope Climbs 75 Cal Row (mix anyway) 2 Alt Rope Climbs 50 Synchronized Burpees Over Ruck 2 Alt Rope Climbs 25 Strict Pull-ups (mix reps anyway) 2 Alt Rope Climbs **ALL movements to be done with the ruck on except burpeesRead more

EMOM 10 Minutes 1 Clean Pull + 2 Power Cleans Then….. 13 Minute Ladder-Start with 1 Rep of each, increase by 1 rep each round Power Clean 185/133 Muscle Up-Ring Or Bar HSPU *30 Double Unders after each roundRead more

Happy New Year! We want to thank you all for another year at CFWC! We appreciate you all so much for being a part of our community! Classes at 10am and Noon New Year, New WOD! 2025m  Row/Ski/Run 2025 lbs of Dumbbell Squat Clean and Jerk (example: with 50lbs=41 reps, with 35lbs=58 reps) 2025 inches of Box Step Ups  (example:24 inches=84 reps, 20 inches =101 reps 2025 lbs of DB Snatch 25 Wall Climbs  2025m Bike 25 Toes To BarRead more