Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB Bear Complex (Clean + Squat + Press/Push Press or Jerk + squat + P/PP/J) The KB/DB must touch the floor after each round.Read more

10am Olympic Lifting 11am: Endurance “Sunday Funday with BALLS” 20/14 Tempo Runs: 5 minutes -Every :20 seconds run 60 yds Then… 10 Minute AMRAP 200m run with your ball 20 Wall Balls 20 MB Sit Ups 20 MB Push Ups *Every odd minute= 5 MB Burpees Then… Tempo Sprints= 4 Minutes -Every :15 seconds run a 5-10 shuttle -Aim at getting :05 rest Then.. 10 Minute AMRAP 200m run with your ball 30 MB OH Walking Lunges (15 each) 30 MB Russian Twist (15 each) 15 MB Seated Chair Tosses 15 MB Squat Cleans *Every odd minute= 5 MB BurpeesRead more

10am:  WOD (NO OPEN GYM) 11am  – 3pm: Party, Pig Roast, Fun.  (Side Dishes will be appreciated!) Team Trevor W/ A Twist & Pet Rock – Teams of 3 100 C2B Pullups 200m Run 200 Push-ups 400m Run 300 Situps 600m Run 400 Air Squats 800m Run *Pet Rock: RX = 135/95 held in the front rack position. The Rock (barbell) must be cleaned to the front rack position before working sets may begin and may never touch the ground EXCEPT for the run.  Happy 5yr Anniversary to CFWC!  Come Join us for a WOD and Party Saturday.Read more

EMOM 7 Minutes Clean + Hang Clean (knee) + Hang Clean (mid-thigh) Then.. “Wacky Wiser Partner Friday” 2 x 400m Relay Then, right into: 42-30-18 Hang Clean (anyway), 155/105 Box jumps, 24/20 Then… 2 X 400m Relay                   Happy Birthday Duncan’s MomRead more

Romanian Dead Lifts 3×7 Then: With a 20 minute Time Cap Perform: 10 Handstand pushups/ 2 pull-ups 9 Handstand pushups/ 4 pull-ups 8 Handstand pushups/ 6 pull-ups 7 Handstand pushups/ 8 pull-ups 6 Handstand pushups/ 10 pull-ups 5 Handstand pushups/ 12 pull-ups 4 Handstand pushups/ 14 pull-ups 3 Handstand pushups/ 16 pull-ups 2 Handstand pushups/ 18 pull-ups 1 Handstand pushups/ 20 pull-up Post Loads and Time to CommentsRead more