Deadlift: 6RM Then, 1 x 6+@95% For Time 50 Wall Ball shots, 20/14 30 Box Jumps, 24″/20″ 9 Ring Muscle-up 40 Wall Ball Shots 20 Box Jumps 7 Ring Muscle-ups 30 Wall Ball Shots 10 Box Jumps 5 Ring Muscle-upsRead more

EMOM 10 Minutes Snatch 3-3-3-2-2-2-1-1-1-1 (3 snatches first 3 min, 2 snatches next 3 min, then 1 snatch per minute rest of the time) Then….. Cardio Isabel 3 Rounds 10 Snatch 135/93 15 Burpees Over Bar 50 Double UndersRead more

Back Squat: 4 x 3 Then.. 12 MIN LADDER (3-6-9-12-15…..) SandBag Ground 2 Shoulder, 100/75 HSPU Toes 2 BarRead more

9am- Weightlifting Technique Snatch Pull + Low Hang Snatch Overhead Squat: Wk 3 3 x 5 (pause 3 seconds of 1,3,5) 10:15am- Endurance Endurance WOD 3 Rounds (35 Minute Cap) 800m Run 25 Pullups or Ring Rows 50 Pushup 75 Air SquatsRead more

Classes at 8am and 9:15am, Open Gym normal hours 12 Year Anniversary Party at 11am!! CFWC Anniversary WOD, featuring favorites of all of our current trainers AMRAP 20 Minutes (rotate through all parts for 20 minutes) The Amie and Jenny University of Speed and Efficiency 21-15-9 Pullup Burpee to Target The TJ and Wiser College of Bodybuilding and Physique 12-9-6 Floor Press 135/93 Split Squat (reps are per leg) The Sheldon and Foose School of Dad Strength 9-6-3 Double KB Deadlift 53s/35s Double KB Hang Cleans Double KB Push PressRead more