9 am -11 am- Open Gym 10 am- Olympic Lift 11 am- Endurance   5 Rounds 400m Row or Run 15 Burpees 15 Goblet Squats 2 Minute Rest Between RoundsRead more

Filthier Fifty 50 Box jump, 24/20 50  Pull-ups 50 Kettlebell swings, 53/35 50 KB Walking Lunge 53/35 50 Toes to bar 50 Push Ups 50 Med Ball Sit Ups 50 Wall ball shots, 20/14 50 Burpees 50 Double unders Good luck to Selena and Majesta at their first home meet of the season! Join us to watch them compete at 1pm at WCU!Read more

WWPF 42 Deadlifts, 225/155 300 DU 400m Run Relay 30 Deadlifts 200 DU 400m Run Relay 18 Deadlifts 100 DU 400m Run Relay What happens at Partner Friday stays at Partner FridayRead more

Power Clean   2-2-2   Then   *Power Elizabeth   21-15-9 Cleans (135/93) Ring Dips   *EMOM perform 7 Toes to Bar *Workout Starts with 7 Toes to Bar   Post Loads and Times to Zen and Comments:     The Crossfit Games 2017 registration is now Open.   Sign Up and join Team CFWC. Read more

Bench Press: 3 x 3 Single Leg RDL: 3 x 8 (each leg) Then… “Karen” 150 Wall balls, 20/14 (10′) *EMOM: Death By Strict Pullups Bench Press Day!Read more