Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time 50m DB Walking Lunge 50’s/35’s 50 BurpeesRead more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance WOD: AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Weighted Box Step Ups 45/25lbs 20 Burpee onto plate 45/25 10 Wall Climbs 400m Run  Read more

There are no classes today due to the Butterfly Run 5k or 1mile Fun Run. There will be open gym from 9-11 NOT SIGNED UP? CLICK HERERead more

WWPF   42 Ground 2 OH, 155/93 30 Planking Burpees (partner holds plank/mix anyway) 18 Strict Pull-ups (partner hangs from bar/ mix anyway)   30 Ground 2 OH, 185/123 30 Alt Target Burpees 18 Alt Strict Pull-ups   18 Ground 2 OH, 215/143 30 Synchronized Burpees Over Bar 18 Synchronized Strict Pull-ups   Time is running out! Find your team and sign up!   Read more

Front Squat   3-3-3   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings 70/53 21 wall balls   Post Loads and Times to ZEN and Comments:     CFWC Crew Post Butterfly run in 2017. There is still time to sigh up and support Mike Ciunci and his family  for the run this Year. There is a 5k, 1 mile fun run,  and an easter Egg Hunt for the kids. SIGN UP HERE     Read more