7 min E.M.O.M Snatch grip Deadlift  + Hang squat Snatch + Full squat snatch   “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. 8 intervals of Alternating Kettlebell Snatches 53/35 8 intervals of Kettlebell Swings 8 intervals of Alternating Box Step-ups w/ KB 8 intervals of Waiter Walks (alternate each interval between left and right arm) Post total reps from all 32 intervals to comments.Read more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups 10 Pullups 5 OHS 115/75 *You must row 1000m X2 at some point during the workout*   The calm before the lifting meet at CFWC.  Thank you so much to all who came out to support Nikki, Kim, Emily, Jenny and Ryan in their quest to USAW Nationals!Read more

NO CLASSES TODAY! Today is the CFWC Fundraiser!  We are raising money to get your very own CFWC ladies (Jenny, Nikki, Kim, Emily) and their coach Ryan to Salt Lake City for the USA Weightlifting Nationals! It is an honor to have 4 women qualify from the same gym! *We are doing a non-sanctioned Olympic Lifting meet for all levels (novice and experienced). Sign up on Zen Planner! If you have trouble, please contact us! *We have 2 sessions or groups of 15 that are lifting. *Session 1 will be from 10am – 12pm. Session 2 will be from 12noon – 2pm. *Each Group will snatch (3 attempts/person) and then Clean & Jerk (3 attempts/person). * Make sure you arrive 1 hour before your session begins so you can register and warm-up. * If you are not lifting, please swing by and cheer on the lifters and hang out to...Read more

Complete the following with a partner. 1 partner works at a time. 42 Deadlifts, 225lb/155lb 50  Planking Burpees (partner holds plank. Jump over partner) 30 deadlifts, 275lb/185lb 50 weighted push-ups, 45lb plate/ 25lb plate 18 deadlifts, 305lb / 205lb 50 HSPU (partner holds handstand) Sign up on Zen Planner to secure your spot to lift this Saturday Or just come in to support everyone. All donations are greatly appreciated!Read more

Power Snatch 3-3-2-2-1-1-1 Then 7 Rounds 200 Meter Run 6 Power Snatch (135/95) 12 Wall Balls Post Loads to Comments:Read more