WOD

8AM Only CrossFit Class Today  &  No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am.  Push Press... Read More

“WWPF” – 26 minute Running clock 0:00 – 7:00: Establish a heavy snatch (combine both weights for a score), 1 bar 7:00 – 15:00: 8... Read More

Back Squat 2-2-2 Then: Power HTEBAZILE 9-15-21 Ring Dips Power Cleans (135/93) Then : (no rest) 2 Min Max Effort Box Jumps (24/20) Post Loads,... Read More

Clean Pulls: 3-3-3 (3 sec pause knee) Then… “Einna” 10-20-30-40-50 Situps Double Unders Then… 50 Perfect Pushups We are hosting a USA Weightlifting meet this... Read More

1-1-1 Clean and Jerk (85%+) Then…. NARF 9-15-21 Pullups Thruster 95/63 The ladies at the 6th anniversary party  

Year 7 underway. Thanks again for your continued support! Test your 1 RM Front Squat Diane 21 – 15 – 9 Deadlifts 225/135 HSPU

10am-Olympic Lifting with Coach Ryan 11am- Endurance 800 meter run 100 Double Unders 50 Sit-ups 25 Pushups 400 meter run 50 Double Unders 25 Sit-ups... Read More

10am Anniversary WOD 25 min AMRAP – Teams of 4 100 Burpees 200 Pullups 300 Double Unders 400m Run *2 people may work at a... Read More