Press 3-3-3 Then Open WOD 12.5(ish) Complete as many reps as possible in 10 minutes of the following rep scheme: 3 Thusters (95/65) 3 Chest to bar Pullups 6 Thusters 6 Chest to bar Pullups 9 Thusters 9 Chest to bar Pullups 12 Thusters 12 Chest to bar Pullups 15 Thusters 15 Chest to bar Pullups 18 Thusters 18 Chest to bar Pullups 21 Thusters 21 Chest to bar Pullups etc……..Read more

1a. Good Mornings: 3 x 5 1b. Weighted Chin-up (underhand grip): 3 x 5 Then… 30-20-10 Hang Power Snatch, 95/63 Alt Pistols *Cash Out: 125 Double Unders Keep Feb 21 open!  Jenny is lifting at the Olympic Trials in King of Prussia      Read more

EMOM  5 Minutes 1 Power Clean 2 Hang Power Clean Then….. Open WOD 14.4 AMRAP 14 Minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 10’/9′ 30 cleans, 135/93 20 muscle-ups *Masters 55+ use 115/63 Don’t forget to sign up for the Crossfit Open here: https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games  Read more

5rm Front Squat then 2 back down sets at 90% AMRAP 10 min Kettlebell Snatch 53/35 Every time you put the Kettlebell down you’ll do a rope climb adding 1 climb each time.Read more

CFWC will be closed Sunday 1/24 due to snowRead more