“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

WWPF 0:00 – 10:00 Establish a Max Jerk   12:00  -20:00 8 Min Ladder: 3-6-9-12…. SDHP, 70/53 Box Jump, 24/20 *Partner will switch and complete all reps before moving up the ladder   22:00 – 34:00 For Time (12 min cap) 42 Front Squats, 135/93 400m Run Relay (200m each) 30 Front squats, 155/103 400m Run Relay (200m each) 18 Front Squats, 185/133 400m Run Relay (200m each) *Max Synch Target Burpees in remaining Time      Read more

Power Snatch 2-2-2   Then:   5 Rounds of   30 Double Unders 20 Walls Balls 10 Kettlebell Snatch (2Pood/1.5Pood)   KB Snatch can be broken in any way as long as it is 5L and 5R.   Post Loads and times to ZEN and Comments:    Read more