Back Squat: 3 RM 3 x 3@ 85% THEN… 17.5 10 Rounds (15 MIN CAP) 9 Thrusters, 95/63 35 Double UndersRead more

8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: Worse Cindy AMRAP 35 Minutes 5 Weighted Medball Pullups 20/14 10 Weighted Pushups 45/25 15 Back Squats 45/33 200m Plate OH Carry 45/25 400m RunRead more

Deadlift: 5-5-5 (80-85%) Then… DT 5 Rounds 12 Deadlifts, 155/103 9 Hang Power Cleans 6 S2OHRead more

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