3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st, 2nd and 3rd place  finishes!  Read more

Back squats: week 6 1×3@80% 2×3@85% 3×3@90% AMRAP 9 min 0:00 – 3:00 30 Double-Unders 15 Cleans 95/53 5 HSPU 3:00 – 6:00 30 Double-Unders 15 Cleans 115/73 5 HSPU 6:00 – 9:00 30 Double-Unders 15 Cleans 135/93 5 HSPU Post total reps for score. Happy Birthday to Braz and Nate Cooper!Read more

9am-11am- Open Gym 10 am- Olympic Lifting 11am- Endurance WOD 400m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 400m Run *Must row 1000m at some point during workout*   WOD 1 aftermath Thank you so much to all who competed, judged, volunteered, donated and came out to support Team Snatches and Jerks at yesterday’s competition fundraiser.  It was a great time and we really can’t thank you all enough!Read more

Today is our Fundraiser Competition for your very own CFWC Snatches & Jerks! The Road to Atlanta has begun! Morning Schedule: Athlete Registration: 8am – 8:30am Judges/Volunteer Briefing: 8:15am Athlete Briefing: 8:40am Team Introduction: 8:55am National Anthem: 9:00am  Read more

15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200  DU 50 Hang Power  Cleans, 135/93 30 Shoulder to OH, 135/93 REMINDER: NO CLASSES SATURDAY. OUR FUNDRAISER COMP WILL BE FROM 9 am – 3pm COMPETITORS: REGISTRATION IS 8AM -8:30AM WOD 1: 9:10AM  Read more