Home Snow WOD: 10-9-8-7-6-5-4-3-2-1 Burpees Situps Jumping SquatsRead more

Front Squat: week 7 1 x 5 @ 70% 2 x 5 @ 80% 3 x 5 @ 90% 25 min to complete Then: 3 Rounds of: 10 Power Clean (135/93) 20 Box Jump (24/20) 30 Ring Push Ups Post Loads and Times to Comments and Zen:Read more

Snatch Grip RDL: 3 x 8 (heavier than last week) Hollow Body Rocks: 3 x 1 minute Then… 10-9-8-7-6-5-4-3-2-1 Push Press, 115/75 SDHP, 70/53 KB *20 DU after each round CFWC Snatches & Jerks came in 2nd overall in the region for 15.1A. Nice work! Keep getting stronger!Read more

15 Minutes to a heavy Hang Snatch double Then…. 9-7-5 Ring Muscle Up Hang Snatch 115/83 Some of the lovely CFWC ladies post 15.1 and 15.1A  Read more

9 am- Open Gym/Open WOD 15.1 10 am- Open Gym and Olympic Lifting Class 11 am- Endurance WOD (No Open Gym) Cash In: 50 Double Unders 45-30-15 Wall Ball 20/14 KB Swings 53/35 Burpees Cash Out: 50 Double Unders Don’t forget, Open WOD 15.1 and 15.1A scores are due Monday night at 8pm.  Sign up at Games.Crossfit.Com  Read more