Bench Press: 5 RM then, 2 x 5 @ 90%   Then…   3 Rounds 30 Cal Row or Assault Bike 15 Lateral Box Jump overs, 24/20 30 Alt Pistols 15 Toes 2 Bar              Read more

15 Minutes to a heavy clean Then.. 6 Cleans (full squat) 165/103 6 Ring Muscle Ups 5 Cleans 185/113 5 Ring Muscle Ups 4 Cleans 205/123 4 Ring Muscle Ups 3 Cleans 225/143 3 Ring Muscle Ups 2 Cleans 235/153 2 Ring Muscle Ups 1 Clean 245/163 1 Ring Muscle Up Welcome Sheldon to our staff!Read more

“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

10 AM: Oly LIfting 11AM: Enduro 0:00 – 10:00 1 mile Run   10:00 – 20:00 AMRAP 5 Deadlifts, 225/115 10 Pushups 15 Situps   23;00 – 30:00 100 m Sprint EMOM       Thank you to ALL of our members for making our 8th Year Possible! THANK YOU!      Read more

10am Workout, then 8 Year Anniversary Party Celebration   Teams of 4, (2 people working at the same time, 1 person holding the pet rock(70/53)…. AMRAP 30 Minutes 300 DU 200m Run 200 Box Step ups, 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run   CFWC 8 Year Anniversary WOD/Party Saturday ! Read more