12 Min AMRAP- Crossfit Bodybuilding 20 Cyclist Squats, 70/53 15 Bent Over Rows, Mod weight 10 Strict Dips 12 Min AMRAP – Cardio Junkie *Every 3 Min (0:00, 3:00, 6:00, 9:00) 400m Run Max Double Unders 12 Min AMRAP- Midline Mania *Accumulate the following in any order 50 Plate OH Situps, 25/15 40 Side Plank Raises PER Side 3:00 Front PlankRead more

We are very thankful to have such amazing coaches at CFWC. Each coach is serving up a dish to feast on. Enjoy! Happy Thanks Coaches-Giving 1st Stop: Appetizers with Amie 7 Min EMOM 1 Snatch Pull + 1 Snatch 2nd Stop: Owners Main Course w/Jenny, Jimmy, Foose 3 Servings of: 10 Power Snatches, 135/83 15 Burpees over Bar 25 Wall Ball Shots, 20/14 3rd Stop: Tj’s Finisher Dish 100 Bicep curls, 45/33Read more

a. Bulgarian Split Squats 3×6 b. SA High Pulls 3×10 Then….. Crossfit Open 11.2 AMRAP 15 Minutes 9 Deadlifts 155/103 12 Pushups 15 Box Jumps 24/20Read more

EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… 12 Minute Ladder 1-2-3-4-5-6-7…….+ Ring or Bar Muscle Up Clean and Jerk 165/113Read more

Back Squat: (WK 2) FInd 5 Rep Max 3 x 5 @90% then… 6 Min AMRAP KB Swings, 70/53 8 T2B every time you rest 1 MIN BREAK 6 Min AMRAP SDHP, 70/53 8 HSPU every time you restRead more