Bench Press: 3 x 5 Bent Over Row: 3 x 5 Then… FOR TIME: 200m Run 21 Power cleans, 135/83 50 Double Unders 200m Run 15 Power cleans, 155/103 50 DU 200m Run 9 Power cleans, 185/133 50 DU  CFWC was well represented. Thanks for the support and can’t wait until we make our run in 2016!Read more

Power Snatch 1-1-1 Then…. 5 Rounds 5 Bar Muscle Ups 7 Power Snatches 135/93 10 Burpee Box Jumps 24/20   Congratulations to Gary on his 500 lb back squat!Read more

Congratulations to our team for representing us at regionals for the 6th year straight! 1 rep max Back Squat Then… For 12 min: Repeat TABATA intervals (20 seconds on, 10 seconds off) Complete the sequence below 3x total. Score your total reps. 2 rounds Pull Up 20 seconds Rest 10 seconds 2 rounds Push Up 20 seconds Rest 10 seconds 4 Rounds Squat 20 seconds Rest 10 secondsRead more

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile runRead more

Wishing our team the best going into day 2 at CrossFit games Regionals! For time: 50 meter walking lunge 150 meter sprint 20 Toes to bar 50m walking lunge 150m sprint 20 v-ups 50m walking lunge 150m sprint 20 sit-upsRead more