HAPPY AMRAPS-GIVING   8am and 10am classes only today   Appetizer: 15 Min Back Squat work up to Heavy Double.   Main Course: AMRAP 10 Min 4 Turkey Getups (35#Toms/25#Hens) 6 Hang Squat Clean (95#/63#) 8 Toes To Bar   1 Min Rest:   2nd Serving: AMRAP 8 Min 10 Push Press (95#Toms/63#Hens) 10 Pullups 200 Meter Turkey Trot   1 Min Rest:   3rd Serving: AMRAP 6 Min 7 Burpee over Bar 7 Power Snatch (95#Toms/63#Hens)   1 Min Rest   Dessert: AMRAP 2 Min All you can Eat Air Squats.   Post Loads, Times, and Thankfulness to ZEN and Comments:     At CFWC we are very thankful for all of our amazing, powerful, and awesome clients. . Thank you all for your continued effort and positive attitudes. Thanks to you we are able to offer our 9th Thanksgiving WOD. Enjoy 🙂 Thank you. -The CFWC TurkeysRead more

Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3   Then…   13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips    Read more

15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups  Read more

Front Squat: 1-1-1   Then…   Hold a Handstand for 6 min…. *everytime you come down, complete 20 Alt Pistols 10 V-ups 5 Strict PullupsRead more

Enduro WOD 0:00 – 10:00 1 mile run 10:00 – 30:00 AMRAP 20 minutes 30 Situps 25 Wall Balls, 20/14 20 KB Swings, 53/35 15 Goblet Squats, 53/35 10 Burpees *Row 1000m *Bike 25 Cal     Nice Job Matty Sleeves and M-Cat in their Competition Saturday    Read more