Do to the weather all remaining Classes at CFWC are canceled for the rest of the day.   You still need to do 33 Birthday Burpees for Jenny.   Read more

10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP in 7 minutes 3 Muscle ups 3 Squat Snatches, 135/95 WOD #3 33 Birthday Burpees 33 Pullups It’s my birthday, do some burpees!Read more

5×5 Romanian Dead-lift Then: 30-20-10 reps of: Kettlebell swings 53/35 Kettlebell Snatches Kettlebell Clean & Jerks  Read more

9 am-Yoga 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance WOD with Coach Brian 1 Mile Run 50 Double Unders 40 Sit ups 30 Wall Balls 20/14 20 Box Jumps 24/20 10 Burpees 800m Run 50 Double Unders 40 Sit ups 30 Wall Balls 20/14 20 Box Jumps 24/20 10 Burpees 400m Run 50 Double Unders 40 Sit ups 30 Wall Balls 20/14 20 Box Jumps 24/20 10 Burpees 200m RunRead more

L sit and L hold Practice 3 x Max effort Holds Then: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats Post your stuff to comments:Read more