7 Min EMOM 1 Snatch (Squat W/2 sec Pause) + 1 Hang Snatch (Squat W/2 sec Pause) + 2 OH Squats Then… For Time 21 OH squats, 95/65 15 C2B Pullups 15 OH Squats, 115/85 15 C2B Pullups 9 OH Squats, 135/95 15 C2B Pullups * Beginners: Keep Weight constant Please use the Mobility WOD before class starts. This is posted to help learn how to get into better positions during the CFWC WODS.    Read more

EMOM 7 1 Clean (squat) 2 sec pause in bottom 1 Hang Clean (squat) 2 sec pause in bottom 2 Front Squats Then… With a partner (15 Min Cap) 10 Rounds 1 Power Clean 135/95 3 Hang Squat Cleans 2 Shoulder to Over Head Run 100ft One partner rests while the other works through the entire round. You cannot begin until your partner is done the 100 foot run. Happy birthday to Ron W (Ninja Turtle)!!!Read more

  15 Min to establish a 1RM Single Arm Dumbell or Kettlebell Clean & Jerk Left & Right arm   Then 20 min AMRAP 10 Alternating Single Arm Kettlebell Clean & Jerks 10 Overhead Walking Lunge L arm 10 Overhead Walking Lunge R arm 30 sit-upsRead more

9 am- Yoga 10-am Olympic Lift Class 11 am- Endurance Willy Three rounds for time of: Run 800 meters 225/155 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 70/53     U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.Read more

8am: Beginners 9am: warm-up time for the Total 10am: CROSSFIT TOTAL FOR TIME: 21 Power Snatches, 95/65 21 Toes 2 Bar  (Scale = Situps) 100ft OH Walking Lunges, 45/25 15 Power Snatches 15 Toes to Bar  Scale= Situps) 100ft OH Walking Lunges 9 Power Snatches 9 Toes to Bar 100ft OH Walking Lunges 6 Power Snatches 6 Toes 2 bar 100ft Walking Lunges 3 Power Snatches 3 toes to bar 100ft OHWalking Lunges Come have some fun at our quarterly Crossfit Total. 1RM Back Squat 1RM Deadlift 1RM PressRead more