9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double UndersRead more

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups   Happy birthday to Ron Wilkerson!Read more

  WWPF    100DU/100DU   50 Synchronized Wall Balls Shots, 20/14   75DU/75DU   50 C2B Pullups (Partner hangs)   50DU/50DU   50 Planking Burpees   25DU/25DU   50 Ground 2 OH, 135/93 (Mix Reps Anyway)        Read more

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