WOD

10 Min EMOM – AHAP Power Clean Hang Squat Clean Push Press Push Jerk Then: 3 Rounds 30 OH Walk Lunge with 45/25 12 Dead... Read More

Skill AMRAP 7 minutes 10 Single leg Squats, Alt Legs 25 ft Handstands Walks Then…. 3 Rounds: 15 Power Cleans, 135/95 200m Run 12 C2b... Read More

Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run   Fudalalalala brought out the old school singlet for Saturday’s lifting meet.  He... Read More

7 min E.M.O.M Snatch grip Deadlift  + Hang squat Snatch + Full squat snatch   “Tabata Something Else” Complete 32 intervals of 20 seconds of... Read More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups... Read More

NO CLASSES TODAY! Today is the CFWC Fundraiser!  We are raising money to get your very own CFWC ladies (Jenny, Nikki, Kim, Emily) and their... Read More

Complete the following with a partner. 1 partner works at a time. 42 Deadlifts, 225lb/155lb 50  Planking Burpees (partner holds plank. Jump over partner) 30... Read More

Power Snatch 3-3-2-2-1-1-1 Then 7 Rounds 200 Meter Run 6 Power Snatch (135/95) 12 Wall Balls Post Loads to Comments: