EMOM 10 Minutes 1 Clean Pull + 2 Power Cleans Then….. 13 Minute Ladder-Start with 1 Rep of each, increase by 1 rep each round Power Clean 185/133 Muscle Up-Ring Or Bar HSPU *30 Double Unders after each roundRead more
Happy New Year! We want to thank you all for another year at CFWC! We appreciate you all so much for being a part of our community! Classes at 10am and Noon New Year, New WOD! 2025m Row/Ski/Run 2025 lbs of Dumbbell Squat Clean and Jerk (example: with 50lbs=41 reps, with 35lbs=58 reps) 2025 inches of Box Step Ups (example:24 inches=84 reps, 20 inches =101 reps 2025 lbs of DB Snatch 25 Wall Climbs 2025m Bike 25 Toes To BarRead more
2024 Wont go down without a fight. Thanks for another great year! 5 Rounds: 1 Minute at each station Wall Balls Sumo Deadlift High Pull 75/53 Barbell Box Jumps 24/30 Push Press 75/53 Cal Ski 1 Minute RestRead more
2 Front Squats every 90s for 20 Minutes 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. AMRAP 13 Minutes 200m Run or Ski 15 Hang Snatch 75/53 10 Burpees Over BarRead more
