Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5 Ring MU 5 Snatches Signed up yet?        Read more

“WWPF”   “Burn The Turkey”   100DU/100DU   150 Wall Balls Shots, 20/14 (split reps anyway)   75DU/75DU   100 Pullups (split reps anyway)   50DU/50DU   75 Burpees (split reps anyway)   25DU/25DU   50 Ground 2 OH, 135/93 (split reps anyway)      Read more

HAPPY  Thanks  CORES-GIVING Lets work that mid section before we stuff it 🙂   Appetizer:   Deadlift 5×1   Main Course:   800 Meter Run 21 Deadlifts 21 Toes-to-bar 600 Meter Run 15 Deadlifts 15 Toes-to-bar 400 Meter Run 9 Deadlifts 9 Toes-to-bar (TOMS 225lbs / HENS 145lbs)   Dessert   50 Med Ball Situps (20/15) (TOMS 20lbs / HENS 15lbs)   Dive into Dessert as soon as you are done the Main Course   Post Loads, Times, and Thankfulness to ZEN and Comments:     Here at CFWC we are very thankful for all of our amazing and awesome clients. You all have shaped CFWC into what it is today. Thank you all for your continued effort and positive attitudes. Thanks to you we are able to offer our 8th Thanksgiving WOD. Thank you. -CFWCRead more

Bench Press: 8-8-8 Front Plank: 3 x M.E. Then… 21-15-9 Hang Power Clean, 135/93 HSPU Ring Dips Wednesday’s at Midnight is the last chance to order meals for Next Sunday 27th/Thursday 12/1  Drop off ORDER NOW! Use CFWC code for 20% off  Read more

EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest  3 Min 2 Min ME Burpees Happy birthday to Mike B!  Read more