Weather Update 3/21/18  CFWC is now closed due to the Snow Storm. There will be no more Afternoon or Evening Classes today. Stay Safe.Read more

Bench Press: 2RM 2 x 2 @90%   Then…   16 Min AMRAP: 30 Alt DB Snatches, 50/35 15 Box Jumps, 24/20 30 Alt Pistols   20 KB Snatches, 70/53 15 Box Jumps 20 Alt Pistols   10 Barbell Squat Snatches, 155/103 15 Box Jumps 10 Alt Pistols     Congrats to Marco for kicking butt in the Open and Opening up his open Gym ! Good Luck!  Read more

Weather Update 3/20/18  No 7:30PM Class. We will be closing after the 6:30PM Class.Read more

15 Minutes to find: 1 RM Weighted Pullup (or 3×5 strict banded pullups with 3 second hold) Then… AMRAP 10 Minutes 250m Row 3 Bar Muscle Ups Then… No Rest In Between AMRAP 10 Minutes 50 Double Unders 25 Burpees 15 Hang Power Cleans 115/83 CFWC is hosting the Super Summer Total 6/30/18! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904            Read more

Box Squat 5×5 at 65% of your 1 rep max then… 21-15-9 KB Swings Strict Toes to Rings  Read more