WWPF 0:00 – 10:00 Establish a 3RM Bench Press   12:00 – 22:00 10 Min AMRAP Relay 10/8 Cal Assault Bike 6 DB Thrusters, 50’s/35’s 1 Rope Climb   24:00 – 34:00 10 Min AMRAP 100m Prowler Push     B4B Saturday November 10th JOIN OUR TEAM    Read more

Front Squat 3×5   Then:   5 rounds of:   7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders   Post Loads and Times to Zen and Comments:Read more

RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 5   Then…   FOR TIME: 400m Run 21 OHS, 95/63 12 Box Jumps, 30/24 400m Run 15 OHS, 115/73 12 Box Jumps 400m Run 9 OHS, 135/83 12 Box Jumps      Read more

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