Back Squat: 3-3-3  Then… “Wacky Wiser Partner Friday” AMRAP 8 min Burpee Broad Jumps for distance * Run 200m (partners will alternate the 2 movements) ——2 min break——- AMRAP 8 min Max Burpee Pullups * Run 200m (partners will alternate the 2 movements) The online ordering period for the CFWC camo hoodies are coming to a close next week.  ORDER HERE!  Read more

Power Snatch 3-3-2-2-1-1-1 Then 15-12-9-6-3 of: Power Snatch 135/95 Wall Balls Toes to bar. 7:30 Strength Class Post Loads and times to comments:Read more

Overhead Squat: 3-3-3 (15 min) Then… *Cash In: 50 DU 30-20-10 Pullups Pistols Situps *Cash out: 50 DU Mobility Clinic Sunday Dec 22 @ CFWC 12:30pm – 2pm Pre-Pay: $10 Pay at Door: $15 Sue McClain (Physical Therapist) and Dana Hurley(Massage Therapist) will be at the box Sunday December 22 hosting a mobility clinic. Learn how to stay injury free based off of your posture and natural movement patterns.    Read more

EMOM 7 Minutes- AHAP 1 Power Clean 1 Clean (squat) 1 Hang Sq Clean 1 Jerk Then…. The Za 3 Rounds of 3 Minute AMRAPS- 3 Minute break between each 3 minute AMRAP AMRAP 3 Minutes 3 Power Cleans 185/125 6  Slapping Push Ups 9 Jumping Air Squats   Happy birthday to the beautiful Za!    Read more

Scaled group from CFWC at Hardbat Holiday Classic Barbell Complex – Complete the complex 5 times add weight for 20 min. Row Clean Front Squat Military Press Back Squat Good Mornings Then: 30-20-10 Barbell Thrusters 95/65 Burpees over the bar.Read more