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

WWPF” 15 min to Heavy Clean (anyway) Then… “WWPF” 75 clean & jerks, 135/93 *complete 5 synchronized burpees on the minute. * 1 bar per teamRead more

Thrusters 15 Min Work Up to a Heavy Single   Then   Thruster Annie   10 Thrusters 135/93 50 Double Unders 50 Situps 8 Thrusters 135/93 40 Double Unders 40 Situps 6 Thrusters 135/93 30 Double Unders 30 Situps 4 Thrusters 135/93 20 Double Unders 20 Situps 2 Thrusters 135/93 10 Double Unders 10 Situps   Post Loads and Times to ZEN and comments:  Read more

Push Press: 2-2-2 Weighted Strict Chin-up (3 sec pause): 2-2-2 Then… For Time:  12 KB Swing, 70/53 25 Lateral Box Jump Overs, 24/20 200m Run  12 Kb Swings 20 Lateral Box Jump Overs 200m Run 12 Kb Swings 15 LateralBox Jump Overs 200m Run 12 Kb Swings 10 Lateral Box Jump overs 200m Run 12 Kb Swings 5 Lateral Box Jump overs 200m Run        Read more