Hang Power Snatch: Work to a heavy double Then… For Time 50-40-30-20-10 Drag Rope DU DB Push Press, 50/35Read more

Back Squat 6RM Then 2×6 @90%+ Then….. For Time: 30 Deadlifts 185/123 60 Toes to Bar 30 Front Squats 185/123Read more

Olympic Lift Class: Snatch From Blocks 1-1-1 Clean and Jerk From Blocks 1-1-1 Endurance Class: The Dookie Man (12/28/12-3/1/24) Today we pay tribute to Dookie the Chihuhaua, Dan and Nicole’s pup. Dookie has been a huge part of CFWC since 2013! Dookie basically grew up here at CFWC, and he loved to come to the gym and bite all of us, especially the Legends. We love him, and we will miss his huge personality. AMRAP 35 Minutes 11 Box Step Up and Overs-1 Heavy Dumbbell 11 C2B Pullups 11 Lateral Box Jumps 11 Toes to Bar 11 Med Ball Clean into Wall Balls 11 Cal Ski *200m Run after each movement (as far as Dookie could run at one time)Read more

Heats run every half hour, starting at 8am. Please sign into a class time. First heat runs while person 2 judges, then 2nd heat runs while partner 1 judges. 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell *Time cap: 15 minutes WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 35-lb (15-kg) dumbbell♂ 50-lb (22.5-kg) dumbbellTeenagers 14-15:♀ 20-lb (10-kg) dumbbell♂ 35-lb (15-kg) dumbbellMasters 55+:♀ 20-lb (10-kg) dumbbell♂ 35-lb (15-kg) dumbbellScaled: (Ages 16-54)♀ 20-lb (10-kg) dumbbell♂ 35-lb (15-kg) dumbbellScaled Teenagers 14-15:♀ 10-lb (5-kg) dumbbell♂ 20-lb (10-kg) dumbbellScaled Masters 55+:♀ 10-lb (5-kg) dumbbell♂ 20-lb (10-kg) dumbbelRead more

Bench Press: 3 x 5 Then… WWPF Partner Nate W/bike (YGIG) – 20 min AMRAP 2 MU 4 HSPU 8/6 Cal BikeRead more