3x500m Row Sprints Then…. 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpees 9 Strict Pullups  Read more

Turkish Get Ups 5 sets of 1L/1R work up to your heaviest weight Descending Ladder 10-9-8-7-6-5-4-3-2-1 Squat jump Strict Pull-ups Push – ups V – upsRead more

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD Run to park 25 Burpees .8 Mile Run 50 Push Ups .8 Mile Run 75 Air Squats Run back to gym          Read more

Bench Press 3-3-3 Then Nicole 20 Min Amrap of 400 Meter run Max Effort Pullups Post Loads and rounds to comments: Every Car looks better with a FREE CFWC sticker.   Get your FREE sticker at the front desk.Read more

DATE: Saturday June 28th  TIME: 10am – 2pm A Fundraiser to help take Jenny, Nikki, Kim, Emily and their Coach Ryan to Salt Lake City for USA Weightlifting Nationals!   Details: We will have 2 groups lifting next Saturday. To make sure everything runs smoothly and timely, there will be 15 available spots in each group. If there is more demand, we will open more spots up. Group 1: snatch @ 10am – 11am Group 1: C & J @ 11am – 12noon Group 2: snatch @ 12noon – 1pm Group 2: C & J @ 1pm – 2pm Sign up spots are available on Zen Planner. This will be run like a Olympic lifting meet but have a more relaxes feel. * Weight will be in lbs, not KG’s. * You will check in when you arrive with your starting weight. * Each lifter has 3 attempts for snatch...Read more