Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments: Register HERE now if you have not done so already.  Please speak to one of your coaches if you have any questionsRead more

7 min EMOM: 3 Front Squats (3 sec pause) + 2 Jerks, AHAP Then… 5 Rounds: 10 Front Squats, 155lb/105 15 Toes 2 Bar 30 Double Unders Dorito Loco getting friendly with the snow #SnowHandstand #Jealous    Read more

The 5AM, 6AM and 7:30AM  will be Canceled for Tomorrow Wednesday 1/22.    At this time we plan on opening up for our 9:30am class.  Please be sure to check here and our Facebook page for more updates. Be safe and Enjoy the snow. Thanks  -CFWC  Read more

Do to the weather all remaining Classes at CFWC are canceled for the rest of the day.   You still need to do 33 Birthday Burpees for Jenny.   Read more

10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP in 7 minutes 3 Muscle ups 3 Squat Snatches, 135/95 WOD #3 33 Birthday Burpees 33 Pullups It’s my birthday, do some burpees!Read more