This is a 5k or 1mile run for fun in honor of CFWC member Mike Ciunci’s sister. This is a great event and we would love to have a great turn out. Date: Saturday April 12, 2014 in Malvern LBRUN.orgRead more

Presents…. EAT TO PERFORM SEMINAR * Saturday April 5th * 11:00am *Sign up sheet is at the front deskRead more

15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength Class Post Loads and Times to Comments:Read more

Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!Read more

Front Squat 3-3-3 Then….. AMRAP 7 3 Power Cleans 185/135 5 Front Squats 7 Ring Push Ups Then….. AMRAP 3 10 Burpees 20 Jumping Squats 14.4    Read more