No Class today due to the New Year Novice ThrowDown.    Everyone is welcome to stop by check out the action and cheer on your fellow Crossfitters.  Read more

WWPF 0:00 – 10:00 3RM Front Squat   12:00 – 25:00 13 Min AMRAP 25 Synchronized Wall Ball Shots, 20/14 25 Partner Med Ball Situps, 20/14 25 C2B Pullups (partner hangs / Switch every 5)   26:00 – 32:00 6 Min AMRAP Max Cal Row *Partner holds front plank. Switch when partner comes out of plank.       No Classes Saturday Due to the New Year Novice/Intermediate CompRead more

15 Minutes work up to Heavy Hang Clean   Then   DT   Five rounds for time of: 12 Deadlift (155/103) 9 Hang Power Clean (155/103) 6 Push Jerks (155/103)   Post Loads and times to comments and ZEN.  Read more

Bench Press: 8RM 2 x 8 @90%   Then…   10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 DB Shoulder 2 OH, 50/35 Toes 2 Bar     Please excuse our appearance in the upstairs area as we continue to improve our facility for the best members ever!  Read more

EOMOM 10 Minutes (MINUTE 1=40 DOUBLE UNDERS, MINUTE 2=5 SNATCHES) 40 Double Unders 5 Snatches 155/103 Then…. AMRAP 15 Minutes 5 Ring Or Bar Muscle Ups 10 Hang Squat Snatch 115/83 15 Burpees to Target   CFWC New Year Novice and Intermediate comp is this Saturday, February 10th!  Read more