25
Jan
WOD 1/26/14
9am: Yoga 10am: Open gym 11am: Endurance AMRAP 25 Min 5 Thrusters, 135/95 10 Burpee Pullups 15 Situps * Complete a 1000m row at some... Read More
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WOD
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24
Jan
WOD 1/25/14
Turkish Getup: 12 minutes to Establish a heavy single on both arms Then… “The Saturday Morning Special” Complete 3 Rounds of max effort reps for... Read More
23
Jan
WOD 1/24/14
Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb... Read More
22
Jan
WOD 1/23/13
Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments:... Read More
7 min EMOM: 3 Front Squats (3 sec pause) + 2 Jerks, AHAP Then… 5 Rounds: 10 Front Squats, 155lb/105 15 Toes 2 Bar 30... Read More
21
Jan
Morning Classes Canceled
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.... Read More
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... Read More
20
Jan
WOD 1/21/14
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... Read More