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

15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50 DU / 25 Tuck jumps 10 Jumping squats Finisher : 50 v-ups ——————————————— Post Loads and Times to ZEN and Comments:Read more

10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause) (modify with knees or incline couch pushups) 14 alt Pistols (modify with pistol to couch or reverse lunge) 1:00 Front Plank (must accumulate 1:00 to move on to next round) @ Home Dog Wall Sit . Post your wall sit on social media and tag us!  Read more