HAPPY THANKS PRESS-GIVING 8am, 9am and 10am Classes only Today Appetizer: 15 Min find 1 rep max Press Dinner servings of: 21 PushPress 21 BoxJumps 18 PushPress 18 BoxJumps 15 PushPress 15 BoxJumps 12 Push Press 12 Box Jumps 9 Push Press 9 Box Jumps 6 Push Press 6 Box Jumps 3 Push Press 3 Box Jumps (95# Toms/65#Hens) *PressGiving Dessert: 75 Pushups *There is no break between dinner and dessert Post your Thankfulness to comments:   Here at CFWC we are very thankful for all of our amazing and awesome clients.   You all have shaped CFWC into what it is today.   Thank you all for your continued effort and postive attitudes.   Thanks to you we are able to offer our  5th Thanksgiving WOD.    -CFWCRead more

7 Min EMOM 1 Snatch (Squat W/2 sec Pause) + 1 Hang Snatch (Squat W/2 sec Pause) + 2 OH Squats Then… For Time 21 OH squats, 95/65 15 C2B Pullups 15 OH Squats, 115/85 15 C2B Pullups 9 OH Squats, 135/95 15 C2B Pullups * Beginners: Keep Weight constant Please use the Mobility WOD before class starts. This is posted to help learn how to get into better positions during the CFWC WODS.    Read more

EMOM 7 1 Clean (squat) 2 sec pause in bottom 1 Hang Clean (squat) 2 sec pause in bottom 2 Front Squats Then… With a partner (15 Min Cap) 10 Rounds 1 Power Clean 135/95 3 Hang Squat Cleans 2 Shoulder to Over Head Run 100ft One partner rests while the other works through the entire round. You cannot begin until your partner is done the 100 foot run. Happy birthday to Ron W (Ninja Turtle)!!!Read more

  15 Min to establish a 1RM Single Arm Dumbell or Kettlebell Clean & Jerk Left & Right arm   Then 20 min AMRAP 10 Alternating Single Arm Kettlebell Clean & Jerks 10 Overhead Walking Lunge L arm 10 Overhead Walking Lunge R arm 30 sit-upsRead more

9 am- Yoga 10-am Olympic Lift Class 11 am- Endurance Willy Three rounds for time of: Run 800 meters 225/155 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 70/53     U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.Read more