Push Press: Work up a heavy single Weighed Strict Chin-up: Work up to a heavy single Then… 13.2 AMRAP 10 Minutes 5 Shoulder 2 OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24″/20″ *Masters 55+ = 95lb/55lb / 20″Box          Read more

Back Squat 1-1-1 Then… AMRAP 12 Minutes 12 Ring Dips 12 Hang Power Cleans 115/73 12 Front Rack Lunges Happy birthday to THE Gary Hammond Cheese!    Read more

Class times 8, 10 & 12 The Holbrook Ten rounds, each for time of: 115/73 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minuteRead more

10am: Oly Lift 11am: Enduro WOD 5 Rounds 400m run 400m row rest as needed between rounds    Read more

Just hangin’ out at CFWC. Check out our great kids program! 10 min of handstand practice 5 rounds  20 Push-ups  100ft Walking LungeRead more