6 May /0 Comments/WOD WOD 5/7/15 OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter... Read More
5 May /0 Comments/WOD WOD 5/6/15 Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15... Read More
4 May /0 Comments/WOD WOD 5/5/15 3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st,... Read More
3 May /0 Comments/WOD WOD 5/4/15 Back squats: week 6 1×3@80% 2×3@85% 3×3@90% AMRAP 9 min 0:00 – 3:00 30 Double-Unders 15 Cleans 95/53 5 HSPU 3:00 – 6:00 30 Double-Unders... Read More
2 May /0 Comments/WOD WOD 5/3/15 9am-11am- Open Gym 10 am- Olympic Lifting 11am- Endurance WOD 400m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 800m... Read More
1 May /0 Comments/WOD WOD 5/2/15 Today is our Fundraiser Competition for your very own CFWC Snatches & Jerks! The Road to Atlanta has begun! Morning Schedule: Athlete Registration: 8am –... Read More
30 Apr /0 Comments/WOD WOD 5/1/5 15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200 DU 50 Hang... Read More
29 Apr /0 Comments/WOD WOD 4/30/15 OverHead Squat 3-3-3 Then 12 Min AMRAP of: 200 Meter Run 6 Power Snatch (135/95) 12 Box Jumps (24/20) Post Loads and Times to Comments... Read More