WOD

The 5AM, 6AM and 7:30AM will be Canceled for Tomorrow Wednesday 1/22. At this time we plan on opening up for our 9:30am class....

Do to the weather all remaining Classes at CFWC are canceled for the rest of the day. You still need to do 33 Birthday Burpees...

10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP...

5×5 Romanian Dead-lift Then: 30-20-10 reps of: Kettlebell swings 53/35 Kettlebell Snatches Kettlebell Clean & Jerks

9 am-Yoga 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance WOD with Coach Brian 1 Mile Run 50 Double Unders 40 Sit...

L sit and L hold Practice 3 x Max effort Holds Then: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups...

12 min to establish 1RM Push Press Then… “Wacky Wiser Partner Friday” 3 Rounds: 42 Push Press, 95/65 30 Pistols, alt legs 18 Box Jumps,...

Bar Complex. 7x 1 Hang Power Clean x 1 Front Squat x 1 Jerk 10,9,8,….3,2,1 reps of Hang Power Clean (135/95) Toes to Bar Pushup...