25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU Farewell to Kelly Nardo (Nard-Dog). Good look on your next journey! You will always have a home here at CFWC!        Read more

EMOM 7 1 Snatch 1 Hang Snatch (knee) 1 High Hang Snatch (mid thigh) Then… 5 Rounds 200m Run 6 Snatch (any way) 155/105 3 Ring Muscle Ups   Happy birthday, Craig Froning Jr!!  Read more

Happy Birthday LaFrance! Move 10,000 Pounds / Beginners Move 7500 pounds For time Pick a weight.  Pick one of each type of lift (Pull, Press then Squat). Move it till it equals 10,000 Pounds by cycling through 1 of each movement) For example You could pick 135 pounds and need to Pull it deadlift, snatch, clean.  Then press-strict, push, jerk or floor press.  Then squat the weight  for 74 reps.  Yes you can switch movements but you must cycle throught the movements of Pull then Press then Squat.  Read more

9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps Don’t leave your stuff out or Alex and Jen G will get you!  Read more

8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (w/Kim Lewis) 11am: Eat to Perform Nutrition Seminar ———– NO OPEN GYM PAST 11AM———— 5 Rounds: 400m Run 20 OH walking Lunges, 45/25 10 Toes 2 Bar 1 Rope Climb Wear your high socks!    Read more