Pre-order new CFWC shirts HERE!      Read more

Establish a 1RM Deadlift then…. 8 min amrap 9 Deadlift, 135/93 6 Hang Cleans, 135/93 3 Front Squats, 135/93 30 DU  Read more

9am -11am Open Gym 11am: Endurance 4 Rounds 500m Row 50 DU 15 Burpees 200m Run *Rest 2 minutes between Rounds Wingy Loves Endurance    Read more

ASU Plate Workout 45/25 Reps for each round of weights – 16, 15, 14, 13, 12, 11, 10. Bicep Curls Transverse lunge (Keeping plate OFF the body!) Plate swing Wood Choppers (Over each shoulder) Front Lunge Halo’s (Around the head – Each way) Bent Over Rows Oblique Twists (Keeping plate OFF the body!) Overhead High Knees Shoulder PressRead more

WWPF 125 Kb Swings, 53/35 200′ Wheel Barrow Walks 100 Pullups 200′ Wheel Barrow walks 75 Med Ball Situps, 20/14 200′ Wheel Barrow Walks 50 Burpee Box Jumps, 24/20 Our Gymnastics 3 Part Series starts Friday Evening 3 session package: $60 Single sessions: $25 Click HERE to Buy    Read more