Snatch Grip RDL: 3 x 3 Weighted Front Plank: 3 x 1:00 Then… 30-20-10 Shoulder 2 OH, 115/73 Box Jumps, 24/20 Toes 2 Bar CFWC is hosting a Fundraiser Competition Saturday May 2 to raise money for your CFWC Snatches & Jerks. There will be RX, Scaled, and Masters (45+) Division. Come out and support our team and their trip to Atlanta! SIGN UP HERE          Read more

Tall Snatch 2×5 Snatch 1-1-1 (Heavy Singles) Then……. 1000m Row 30 Power Snatches 135/95 15 Ring Muscle Ups Happy birthday to LAAAAAAFFFFRRRRRAAANNNCCCEEE!  Read more

Great turnout for the Elizabeth Ciunci Butterfly Run! Back squat: week 2 3×3@80% 3×3@85% 3×3@90% For time 10 rounds of 5 pull-ups 10 push-ups 15 air squatsRead more

Reminder:  There will be no classes on Easter Sunday.  We will have Open Gym from 9am-11amRead more

Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight*   Don’t Forget:  The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9 am.Read more