For Time: 11 MU (24 Pull-ups/24 Dips) 40 Box Jumps, 24/20 50 Single arm Russian Swings, 53/35 60 Cal Row/or Ski 50 Single arm Russian Swings 40 Box Jumps 11 MU  (24 Pull-ups/24 Dips)   CORE CASH OUT: 5 min AMRAP :30 Weighted Plank :15 L-Sit   Welcome our newest member Chris   Virtual 6am/4pm Wall Sit: 3 x 1:00 (add weight if needed) Bicep Curl: 3 x 15 -20   Then…   11 Rounds 5 DB/KB Hang Squat Cleans 25 DU  Read more

EMOM 11 Minutes-Work up heavy, to be done as a complex 1 Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Then……. 11 Rounds 3 Strict HSPU (5 Pike Pushups) 3 Squat Cleans 185/133 Back in 2011, celebrating the engagement of Vinnie and Michelle! Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 b. Sit Ups 3×50 Then……. Chipper 30 Burpees 40 Goblet Squats 50 KB Swings 60 Box Jumps or Tuck Jumps 50 KB Swings 40 Goblet Squats 30 Burpees Fit4ALL: Bring a Friend for Free at 9am!! Buns and Guns AMRAP 15 Minutes 20 KB Stiff Leg Deadlifts 20 Russian KB Swings 20 Glute Bridges 20 KB Bicep Curl Goblet Style   Cardio Circuit AMRAP 15 Minutes 200m Run, Row or Ski 10 Burpees over KB 20 Jumping Squats        Read more

Fit4ALL: Bring a Friend for Free at 9am!! Buns and Guns AMRAP 15 Minutes 20 KB Stiff Leg Deadlifts 20 Russian KB Swings 20 Glute Bridges 20 KB Bicep Curl Goblet Style Then…….. Cardio Circuit AMRAP 15 Minutes 200m Run, Row or Ski 10 Burpees over KB 20 Jumping SquatsRead more

Pause Back Squat: 3-3-3   Then….   AMRAP 11 Minutes 11 Pistols, R Leg (modify w/step-ups or SL squat to box) 11 S2OH, 115/63 11 Pistols, L Leg 11 C2B Pull-ups   11ish years ago at the 1st annual Pukies Day WOD Virtual 6am/4pm Split Squat: 4 x 10 Rest 1-2 min between   Then…   AMRAP 11 Minutes 11 Pistols ,R Leg (modify w/squat box or reverse lunges) 11 Push-ups 11 Pistols, L Leg 11 SDHPRead more

9 am- Weightlifting Technique with Amie 10:15 am- Endurance with Amie Endurance: In Any Order In 13 Minutes Run, Row or Ski as far as you can Then…. AMRAP 13 Minutes 5 Strict Pullups 1o Burpees 15 Air Squats Then…… AMRAP 13 Minutes 50 Situps 50 Supermen 200m OH Plate Carry 45/25 Today marks 11 years in business for CFWC!!          Read more