3 Rounds : 1a. Max Effort Press,  use 75% of 1RM 1b. Max Effort Pullups (Kipping only after M.E. Strict Pullups) *Rest 1-2 minutes between rounds Then… 12 Min AMRAP: 3 Wall Climbs 6 Deadlift, 275/205 9 Toes Through Rings Happy Birthday to Coach Kenny!    Partner Friday will be back next week:)        Read more

Clean 5×2 Then Valentine Special Couple’s Karen Meets Grace 150 Wall Balls 30 Clean and Jerks No Rest Valentine After Hours Couple’s Fran 21-15-9 Thrusters Pullups *Karen Meets Grace – Team of two will perform all 150 wall balls. The Couple may break this up any way they see fit.  Couple moves to Grace once all wallballs are complete.  Couple will alternate every rep of Grace until  all 30 are complete.  Couple Fran –  Each member will alternate movements in each round.  Couple 1 does thrusters and couple 2 does pullups then they switch for round two and back again for round 3.  Strength Class Back Squat 5×5 Post Loads and Times to comments: Congratulations Jenny and Jimmy From all of us at CFWCRead more

7 Minute EMOM: 3 Hang Squat Snatch, heavy Then… *Cash In: 400m run 12-9-6-3 Squat Snatch, 115/75 Burpee C2B Pull-up *Cash Out: 400m run Don’t forget to sign up for the CrossFit Open. Go to Games.crossfit.com.    Read more

Front Squat 5X3 Then…. Tabata Help Me Tom Cruise 8 rounds of 20 seconds of max effort followed by 10 seconds rest 10m Bear Crawl-palms must be on the floor Front Squats 135/95 Box Jumps 24/20 KB Push Press 53/36 -2 kettlebells   Our very own Jon Pinca has started his own Salmon Jerky company, PinkStar, and they are for sale at CFWC!! Please support him in his endeavor.  The salmon is wild caught smoked Alaskan salmon and it is available in 4oz packages.  Read more

  For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders. Congratulations to D-truck for completing his CF Level 1 trainer certification!Read more