Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press 5×5 Hang Clean 5×2    Read more

Front Squat: 3 x 3 (5 sec pause in the bottom of each rep) Then… FOR TIME: 3 Rounds: 400m Run 30 Push-ups 20 Pull-ups 10 Front Squats, 155/115 Please excuse the mess while we continue to make improvements at CFWC.      Read more

If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day.  As always, stay hydrated, bring some water, and go at your own pace. We have lots of electrolyte popsicles in the freezer for you. For the newbs, enjoy: The Hills Have Eyes: Part 4 Time starts when you leave the box carrying your kettlebell and your med ball: 6 Rounds or 30 minute cap 150m Hill Runs (turn left out of the box and run up to the top of the hill where you will perform the following) 15 Med Ball Cleans 20/15lbs 20 KB Swings 53/36lbs Clock will run continuously, walk back or jog back downhill to the starting line (leave your kb and med ball at top of hill, except last round)   Time ends when you are back at the box with your kettlebell...Read more

Test: 1 RM Deadlift (20 min) Then… “Diane” 21-15-9 Deadlift, 225/155 HSPU   The Pope (JP) going for it with the prowlerRead more

9am- Yoga 10am: Oly Lifting 11am- Endurance Endurance WOD:10 Rounds 10 Thrusters, 95/65 10 T2b 10 Burpees *Rest 1 min between each round Happy Birthday to 6am Ric!Read more