In Any Order: Once you start a movement, it must be done until completion 1 Mile Run or 2000m Row 100 Wall Balls 100 KB Swings 300 Double Unders 50 Burpees   Remember to use our Fit Wipes and wipe everything you touch  when you are done working out.   Help stop the spread of COVID-19 as well as all the other viral and bacterial infections.   Wash your hands before and after your workout and please stay home if you are not feeling well.   Thanks -CFWC    Read more

Complete the following in any order   10 Min AMRAP 30 Alt SA Russian Swings, 70/53 20/15 Cal Bike 10 Toes 2 Bar   ——-Rest 2 Min———   10 Min AMRAP 2 Rope Climbs 6 SandBag Ground 2 over the shoulder, 100/75 8 Burpees over Sandbag   ——-Rest 2 Min———-   10 Min AMRAP 3 Power Clean, 185/123 9  Box Jumps, 30/24  Read more

1000m Row or 800m Run 50-40-30-20-10 Double or Single Unders Situps 1000m Row or 800m Run 10-20-30-40-50 Double or Single Unders Sit Ups  Read more

Jerk 1-1-1 Then….. AMRAP 18 Minutes 10 Wall Climbs 10/8 Cal Ski Erg 15 HSPU 10/8 Cal Ski Erg 20 Dips 10/8 Cal Ski Erg 25 Push Ups 10/8 Cal Ski Erg *Can row if no ski erg available*Read more

2 Rounds, 3 Minutes per station Station 1: AMRAP 25′ Plate Push/25′ Monster Crawl Station 2: Max Cal Ski Station 3: AMRAP 5 Burpees and 10 Box Jumps Station 4: Max Cal Bike Station 5: AMRAP 10 Pullups or Ring Rows/10 Ring or Box Dips  Read more