7
Mar
WOD 3/8/14
Pop Quiz Everyone will be doing our baseline as a test to compare against when you started. In case you are a veteran from CFWC... Read More
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WOD
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6
Mar
WOD 3/7/14
Row 500m x 3 Then… With A Partner, Complete the Following: AMRAP 18 Minutes: 5 Shoulder to OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps,... Read More
5
Mar
WOD 3/6/14
Back Squat lifter choice for bar position (high or low) 3×3 Then 21 Pull-ups 21 KettleBell Snatch 30 Walking lunge 18 Pull-ups 18 KettleBell Snatch... Read More
Our massage therapist Dana Hurley will be teaching a Thai Stretching class Thursdays at 8:30am. Come check it out!
4
Mar
WOD 3/5/14
12 minutes to work up to a heavy 3 rep Squat Clean Then… 4 Rounds: 5 Cleans (anyway), 205/135 10 Toes 2 Bar 15 Wall... Read More
3
Mar
WOD 3/4/14
Cash in: 1000m Row Then…. 5 Rounds 10 Thrusters 135/95 10 Burpees over the bar 10 KB Swings 70/53 Happy birthday to the beautiful Turkey... Read More
2
Mar
WOD 3/3/14
15 min work up to heavy set of 3 Snatches 14.1 10 min AMRAP 30 Double Unders 15 Ground to Overhead 75/55