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

WWPF- Running Clock 0:00 – 15:00 Work up to 2RM Hang Clean 17:00 – 30:00 13 Min AMRAP 30 Hang Clean, mix anyway 30 Alt Box Jumps, 24″/20″ *RD1: 135/93 , RD2: 165/103, RD3: 185/123, Rd4: 205/153 (stay at 205/153 for rest of time) 31:00 – 36:00 5 Min AMRAP Finisher 20 Bicep Curls 20 Russian Twists *partners must work on different movements and switch at 20 repsRead more

15 Minutes to a Heavy Snatch Then…… Crossfit Games Event 5 Remix 3 Rounds 3 Rope Climbs 15′ or 2 Legless Rope Climbs 400m Ski or Run 100m Sandbag CarryRead more

Deadlift: 6 RM 1 x 6+ @ 90% Then… For Time 100 Double Unders 80/60 Cal Bike or Ski 60 KB Snatches, 53/35 40 Burpees 20 Strict Toes 2 BarRead more

15 Minutes to a Heavy Jerk Then….. In 18 Minutes 3 Rounds 400m Row or Run 5 Ground to Overhead 185/133 10 Chest to Bar Pullups 15 Ring Dips *Max Ring or Bar Muscle Ups with Remaining Time*Read more