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

Snatch 2-2-2 (Does not have to be touch and go) Then…. AMRAP 15 Minutes 400m Row 30 Burpee Box Jumps 20 Snatches 135/93 10 Ring Muscle Ups Happy birthday to Amie the Terncoon!Read more

The look we expect when you’re working hard at fitness…share a post on our facebook page of your best pain face! 10 Rep max Back Squat then 2 sets at 90%. 4 rounds for time of 5 Clean grip muscle snatches 95/63 5 push presses 5 barbell step ups left/right 20/16″ 5 deadlifts 5 kness to elbow The goal should be to not put the barbell down until the knees to elbow bear complex style.Read more

10am: Oly Class 11am: Endurance 35 Min Clock 1 mile Run W/Remaining Time…. Cindy: 5 Pullups 10 Pushups 15 Squats Run 400m when the clock it’s 15:00, 20:00, 25:00, 30:00   Low Attendance Alert for Gary. Where you at?Read more