For Time:  21 Deadlifts, 225/155 50 Double Unders 400m Run 15 Deadlifts 50 Double unders 400m Run 9 Deadlifts 50 Double Unders 400m Run  Ladies, do want the famous green North Face WOD  workout pants? On Sale Saturday May 2 ONLY. Limited supply available with the CrossFit WC Logo.   Read more

EMOM 7 Minutes Power Snatch + 2 Hang Power Snatches Then… “Wacky Wiser Partner Friday” 800m Relay Ball Run, 20/14  (400m each person) 60-40-20 Wall Ball Shots, 20/14 Toes 2 Bar 800m Relay Ball Run, 20/14 (400m each person) 1 week to register. You can also donate using the link above    Read more

Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell Swings 70/53 Post Loads and Times to Comments and Zen:Read more

1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months. We will now concentrate on a classic push/pull super-set on Wednesday’s to help increase upperbody strength. Then… Power Snatch Elizabeth 21-15-9 Power Snatch, 115/73 Ring Dip CFWC Snatches & Jerks are 4 Weeks away from competing in Atlanta. We are having a fundraiser Competition Saturday May 2 to help raise funds for the trip. SIGN UP HERE!      Read more

EMOM 7 1 Clean (full depth) 1 Front Squat 1 Jerk Then…. 4 Rounds 5 Clean and Jerk (full depth clean) 185/135 7/10 Strict Pullups (7 strict for ladies, 10 guys) 300m Run (1 lap inside of parking lot) Happy birthday to 6 am’er Eric T!!  Read more