WWPF 0:00 – 12:00 2rm Hang Clean   13:00 – 32:00 42 Hang Cleans, 135/93 30 Synchronized Wall Ball Shots, 20/14 18 Strict HSPU (partner holds handstand)   30 Hang Cleans, 165/113 30 Synchronized Wall Ball Shots 18 Strict HSPU (partner holds handstand)   18 Hang Cleans, 195/133 30 Synchronized Wall Ball Shots 18 Strict HSPU (partner holds H.S.) THEN…. Row for Max Calories in remaining  time    Read more

Weather Update 3/22/18 CFWC plans on opening at 7:30am on Thursday 3/22/18. The 5am and 6am classes are Cancelled. Please check back here or our social media sites tomorrow for any updates.  Read more

DeadLift 2-2-2 Then 7 Rounds of: 5 Deadlift 275/183 7 MedBall Cleans 20/15 10 Pullups Post Loads and Times to ZEN and Comments:Read more

Weather Update 3/21/18  CFWC is now closed due to the Snow Storm. There will be no more Afternoon or Evening Classes today. Stay Safe.Read more

Bench Press: 2RM 2 x 2 @90%   Then…   16 Min AMRAP: 30 Alt DB Snatches, 50/35 15 Box Jumps, 24/20 30 Alt Pistols   20 KB Snatches, 70/53 15 Box Jumps 20 Alt Pistols   10 Barbell Squat Snatches, 155/103 15 Box Jumps 10 Alt Pistols     Congrats to Marco for kicking butt in the Open and Opening up his open Gym ! Good Luck!  Read more