Reminder: No Olympic Lift Class today Open Gym/16.3WOD -9 am-11 am Endurance WOD 11 am 4 Rounds 400m Run 30 Double Unders 20 Box Jumps 24/20 10 Burpees *1000m Row at some point during wod* Christine I getting her first bar muscle up!  Read more

AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle UpsRead more

EMOM 5 Minutes 3 Power Snatches, T&G Then… “Wacky Wiser Partner Friday” 400m Ball Run Relay (200m increments) 30 Synchronized Wall Ball Shots, 20/14 400m ball Run Relay (200m increments) 30 Synchronized KB Swings, 53/35 400m Ball Run Relay (200m increments) 30 Synchronized OHS, 95/63 16.3 is….. 7 Minute AMRAP 10 Snatches, 75/55 3 Bar mu    Read more

Power Clean 2-2-2 Then: 5 Rounds of 21 Double Unders 10 Power Cleans 135/95 10 Box Jumps Post Loads and Times to Zen and Comments:Read more

Clean Grip RDL: 3 x 3 Front Plank x ME Then… For Time: 200m Run 21 Deadifts, 225/155 21 Burpees over bar 200m run 15 Deadlifts 15 Burpees over bar 200m run 9 Deadlifts 9 Burpees over bar Friday March 18th at 7pm We are inviting the ladies of CFWC and friends to clean out their closets and exchange clothes for a great cause. We will be collecting $20 donations at the door to participate. All donations and left over clothes will be donated to the charity Bringing Hope Home. Bringing Hope Home is a non-profit organization that provides household grants for family’s dealing with cancer. Visit their site www.bringinghopehome.org  Read more