Bench Press: 1 Rep Max Then… 13 Min AMRAP – HBD Ashley! 11 Burpee Box Jumps, 24/20 3 Rope Climbs 88 Double UndersRead more

15 Min to Heavy Power Clean Then.. The Chief – 5 Rounds 3 Min AMRAP 3 Power Cleans, 135/93 or 185/133 6 Push ups 9 Air Squats *1 min rest between roundsRead more

Front Squat Week 2: 1×10@70% 1×8@75% 1×6@80% 1xMax Reps @65% (15+) Then…. AMRAP 13 Minutes 50 OH Plate Lunges 45/25 25 Toes to BarRead more

Oly: 9am Endurance: 10:15am Yoga: 11:30am “Deja-Spooky-Vu ” – 40 min cap 400m Run 15 Burpees 400m Run 15 Burpees 30 Situps 400m Run 15 Burpees 30 Sit-ups 60 SA Push Press 400m Run 15 Burpees 30 Situps 60 SA Push Press 90 Double Unders 400m Run 15 Burpees 30 Situps 60 SA Push Press 90 Double Unders 120 Wall Ball ShotsRead more

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