Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….   ”Core Cash Out” 3 min max Situps 2 min max flutter kicks 1 min hollow body hold No Equipment Workout: 7 Rounds 20 Air Squat 15 Couch Dips 5 HSPU or Pike Pushups Keep the awesome @home work coming!Read more

5 Rounds 800m run (4 minute run if no way to measure) 50 Calf Raises 30 Sit Ups 20 Pushups Tater Tot, the Santa Claus of gym equipmentRead more

EMOM Cardio 15 Minutes 5 Burpees (Scale to 3) and 16 jumping Lunges (scale to backward lunges) Then…. EOMOM 10 Minutes Odd Minutes: 20 Bicycle Crunches Even Minutes: 45s Front Plank  Read more

In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20 from 11am-1pm.  Look forward to online zoom classes for members onlyRead more

@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4 rounds each side) Tabata Mountain Climbers Tabata Handstand Shoulder Touches            Read more