Congratulations to all the CFWC ladies that lifted this weekend! Back Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% 10 min AMRAP 10 plyo plate push-ups 10 OH walking lunge 45/25 For plyo push-ups start with one hand on a plate other hand on the floor, perform explosive push-up switching hands ending up on opposite side of plate.Read more

9am: Open Gym 10am: Open Gym 11am: Endurance “Tabata Enduro” – 8 Rounds of 20 seconds of work/ 10 seconds of rest for each movement Cal Row Pushups SItups Squat Double Unders Eat all the doughnuts on your Birthday! HAPPY 21st BIRTHDAYRead more

Deadlift 7×2 Then: 12 Min Ladder of: 30 Burpees 75/45 pound Snatch, 20 reps 20 Burpees 95/65 pound Snatch, 20 reps 10 Burpees 135/95 pound Snatch, 20 reps 5 burpees 155/110 pound Snatch, as many reps as possible Post Loads to Comments and Zen   Class is still a ON for Saturday 1/24.  We will update this page and facebook/twitter if any classes are canceled due to the Snow/IceRead more

Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 90 Cal Row 60 Deadlifts, 225/155 (partner must hold bar at full extension) 30 Planking Burpees Marco throwing down at Wodapalooza this past weekend  Read more

Front squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 50 Double Unders 21 Power Clean (135/95) 21 Pullup 50 Double Unders 15 Power Clean (135/95) 15 Pullup 50 Double Unders 9 Power Clean (135/95) 9 Pullup Post Loads and Times to comments and Zen,Read more