Bench Press: 10rm then… 2 x 10 @90%   Then…   For Time: 12 Min Ladder: 3-6-9-12…. OHS, 105/63 Burpee DU     There is still time to Register a team!   Read more

Back Squat 8 RM Then 2×8@90% Then…. AMRAP 12 Minutes 3 Ring Muscle Ups 5 Deadlifts 185/133 7 Cleans 185/133    Read more

10am and 12 Noon Classes! Open Gym 10-1 2018 New Year WOD AMRAP 30 Minutes 50 Double Unders 40 KB Swings 53/35 30 Box Jumps 24/20 20 Burpees 10 Strict Pullups *Must Row 2018 at some point during the workout.  It can be broken up* Get your new year started right at CFWC!  Read more

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Barbara with a Row 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Row 400m between each round*Read more

Front Squat: 3-3-3   Then….   3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes 2 Bar —–1 min break—— 1 Rounds 21 Thrusters, 95/63 21 Toes 2 Bar     Registration Date Extended Until Jan 17 Competition New Date: Sat Feb 10th    Read more