CFWC Members, a transformer has blown next to the gym. We, and the medical center have no power, which means no lights, music or downstairs toilets. Peco worked overnight, but could not fix the problem yet. As of now we are canceling our 8 and 9:15am classes. We apologize for the inconvenience, and we will keep you updated if there are changes.Read more

15 Minutes to a Heavy Power Clean Then…… The Chief 5 Rounds of 3 Minute AMRAPS 3 Power Cleans 135/93 6 Pushups 9 Air Squats *1 Minute rest between rounds*Read more

WWPF 0:00 – 13:00 Work to heavy 3rm Deadlift 15:00 – 30:00 (15 min AMRAP) 10 Alt Strict C2B Pullups 20 Synchronized KB Swings, 70/53 30 Sandbag Lunges, Mix Anyway 30:00 – 35:00 (5 min AMRAP) Max Rope Climbs, Partner Holds SandbagRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Low Hang Snatch Then….. The Meg AMRAP 16 Minutes 400m Run 15 OHS 115/73 15 Box Jump 24/20Read more

Bench Press: 3-3-3 Single Leg RDL: 12-12-12 THEN.. 50 DU 15 Wall Ball Shots, 20/14 10 BMU 40 DU 15 Wall Ball Shots 8 BMU 30 DU 15 Wall Ball Shots 6 BMU 20 DU 15 Wall Ball Shots 4 BMU 10 DU 15 Wall Ball Shots 2 BMURead more