Barbells for Boobs has saved many lives by providing access to those who normally would not have it. CFWC will be doing the workout “Grace” in heats throughout the day.  Prizes will be given to those who raise the most money, as well as those who have the fastest Grace times. There will be a youth heat at halftime.  Join our team to raise funds online here:   https://www.barbellsforboobs.org/fundraisers/cfwcbarbellsforboobs   You can also donate cash or check the day of the event.Read more

15 Minutes to a Heavy Power Clean and Jerk   Then…. In Any Order, no break between the two: AMRAP 10 Minutes 3 Muscle Ups 5 Power Clean and Jerk 185/133 AMRAP 10 Minutes 250m Row 15 Burpees Duncan the good boy representing CFWC  Read more

TWOW: 800m, 600m, 400m, 200m RPE 8, rest 1:1   Then 7x100m sprints walk back recovery SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -Tabata alternating c2b and t2b -5x Peg Board ascents No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WODs: 5 Rounds 4 Strict Ring Muscle Ups 5 Strict HSPU with deficit 8″/6″ 6 OHS  185/133 AND….. 3 Rounds 50′ HS Walk 50′ Regional style walking lunge 70s/55s 100 Double Unders    Read more

1 1/4 Front Squats 5×5 at 70-75% Then… 3 rounds of 3 rounds DB Complex Complete 8 reps of each movement as continuous as possible DB Deadlift DB Hang Power Clean DB Push Press DB Front Squat Rest 2 minRead more

9 am -Olympic Lifting Technique with Amie 10am- Endurance with Brian 11:15am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 10 Burpee Box Jumps 24/20 20 KB Swings 53/35 30 Wall Balls 40 Double Unders *Must Run 1 Mile and Row 1000m at some point* Megan Elder working on HS holds  Read more