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

Due to the heavy snow and bad driving conditions, Saturday morning classes are canceled. We will have open gym 10-12.   Burpees in the snow?Read more