Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2   Then…   For Time 1-2-3-4-5-6-7-8-9-10 Thruster, 95/63 Burpee Box Jump, 24/20   Hung over from the Holidays? NO 5AM or 7PM      Read more

Merry Christmas We wish you all Peace, Love, and Fitness.Read more

8 am and 10am classes today! Closed Christmas Day   12 Days of CFWC-To be done just like the song   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups, 4 kb swings….   Seven burpee tuck jumps, 6 knees to elbows….   Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows….   Nine Sit ups, 8 box jumps, 7 burpee tuck jumps….   Ten KB Snatches 53/36, 9 sit ups, 8 box jumps….   Eleven Wall Balls, Ten kb snatches, 9 situps…..   Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more

9 am – Olympic Lift Technique Class 10 am- Endurance NO YOGA TODAY Endurance: 5 Rounds 400m Run 30 Double Unders 20 Wall Balls 10 Strict Pullups 200m Farmer Carry  Read more

With a running clock… 10min EMOM Cal Row 15/12 ME DB Floor Press 50’s/35’s Rest 2 min 10min EMOM Cal Bike 15/12 ME Power Clean 135/93 rest 2 min 10min EMOM V-ups 15/12 ME Muscle Snatch 95/63 Get carried home…Read more