3 Rounds For Time: 10 Rope Pull-ups Grabbing the rope above your head strict pull till chin is over hands.  Scaling by lowering hands and starting with as much bent leg position to jump and pull chin over hands.  It is suggested to switch grips which hand is on top to better facilitate grip strength work. 20 Over Box Jumps (20″ Box) RX is not touching the box, scaling by touching box and/or box height. Then: AMRAP in 7 min of KB/DB Manmakers Manmaker Video Demo Post reps and load usedRead more

10am: Olympic Lifting Class 11am: Endurance For Time: 50 Burpees 20 Front squats, 70% 1rm 50 Burpees Mark your calendar’s now for CFWC’s first competition. We are partnering with The Lord’s Pantry in Downington to give back in our community. We will have 3 workouts with a 4th for the top 10 men and women from the RX division. There is a cap of 50 men and 50 women.  The cost will be $50 and includes a t-shirt. WODs will be released one week prior to the event. Sign Up HereRead more

Decked by Cards! WOD will consist of: 1 deck of cards x 4 exercises = fun Each suit will represent an exercise, number cards = the number of repitions of the exercise for that suit, Royalty cards = 10, Aces = 20, Jokers = wild!? There will be different levels of difficulty for each exercise but will consist of a push, pull, hip movement, and core work. For example core work could be ab matt sit ups on the easy end and GHD sit ups on the harder end. See you in the morning!Read more

Strength With a partner,  15 minutes to find a 1rm Ground to OH Then… Partner AMRAP in 20 Minutes 150 Double Unders *Rope Climb (each partner) 100 KB Swings, 53/35 *Rope Climb (each partner) 50 Ground To OH, 135/95 *Rope Climb (each partner) *Both partners must complete the rope climb before moving onto the next movement. One person works at time. We are excited to announce that our very own member, Josh Linden will be offering yoga here at the box starting Sunday March 3rd at 9am. This will be a free class for Unlimited memberships, $12 drop -in for all other memberships. Stay tuned for more details.  Read more

DeadLift 5×3 Then 12 Min AMRAP 3 Deadlift 275/185 5 Burpees 7 KettleBell Swings 2pood/1.5pood 9 Situps Post times and Loads to Comments:Read more