9am-Yoga (no lifting or working out at this time) 10 am-Olympic Lifting with Coach Ryan 11am- Endurance 12:30-2:30 Double Under Seminar (only for those that signed up online) 3-5-Double Under Seminar (only for those that signed up online) AMRAP 25 Minutes 15 Box Step Ups 115/75 15 Pullups 15 Toes to Bar Row 2000m at some point during the 25minutes  Read more

800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power Cleans 175/125 9 Ring Dips post time to commentsRead more

“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes:  5 HSPU 5 Strict Pullups Our very own Mike Ciunci would love to have everyone join him in the annual Butterfly Run on April 12th. This 5k or 1 mile fun run is in memory for his sister Elizabeth. Click HERE to sign up for the run. sa  Read more

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