Overhead Squat 3-3-3 Then 5 Rounds: 30 Double Unders 20 KettleBell Snatch (53/35) 10 Hand Release Pushups Post Loads and Times to Zen And Comments   The 2015 CrossFit Games are almost here.  The Open Starts February 26th,  but more importantly Registration opens TODAY 1/15/15.   Click HERE to sign up.   We want  all member of CFWC to sign up and participate.    The Open is for everyone to have fun not just the top performers.Read more

Snatch Grip RDL : 3 x 5 Then… For Time: 30-20-10 Hang Power Snatch, 105/75 Alt Pistols Then… Weighted Front Plank Tabata        Read more

Test:  1RM Front Squat Then….. 7 Minute Ladder (reps increase by 1 each round) Bar Muscle Up Front Squat (Weight taken from the ground) 185/135 3 Minute Break Then….. Max Ring Muscle Ups in 3 Minutes (if no Ring MU, do max ring dips)   Ron and Steve, post Master’s Arctic BlastRead more

Due to Icy Conditions, the 6am and 7:30am classes are canceled. We plan to open at 9:30amRead more

EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps 24/20 Watch Here    Read more