Front Squats 2-2-2   Then   50 Box Jumps 200 Meter Run 21 Thrusters (95/63) 200 Merter Run 21 Thrusters (95/63) 200 Meter Run 50 Box Jumps   Post Loads and Times to Zen and Comments:    Read more

The Walls at CFWC are making some Gains.   We hope you enjoy the New Pullup Rig.  Read more

Press: 3-3-3   Then…   For Time 50 Double Unders 10 Deadlifts, 275/203 15 Wall ball Shots, 20/14   40 Double Unders 8 Deadlifts 15 Wall Ball Shots   30 Double Unders 6 Deadlifts 15 Wall Ball Shots   20 Double Unders 4 Deadlifts 15 Wall Ball Shots   10 Double Unders 2 Deadlifts 15 Wall Ball Shots       Order by Wednesday evening for Sunday Drop offRead more

10 Minutes to a heavy Power Clean Then… AMRAP 7 Minutes 3 Power Clean 185/133 30 Double Unders Rest 3 Min AMRAP 7 Minutes 7 Strict Pullups 7 Strict HSPU Rest 3 Minutes AMRAP 7 Minutes 100m Run 10 Burpees  Read more

Back Squat: 5-5-5 (85%)   Then…   10 min AMRAP 10 DB or KB Cleans, 50/35 10 Knees to Elbows 10 Tall Kneeling to Stand, 50/35Read more