WOD DEMO CLICK HERE 5 rounds for time of: 5 Hanging Ring Extensions (right arm + left arm = 1) 5 Forward Rolls 5 Backward Rolls Scale for the backward roll will be a Candle Stick Roll 10 Sots Press, 45 lbs Foose 14:55 RX’d 01/02/2012 Wiser DNF (he turned green) 🙂Read more

Today’s Class Schedule: 7:30am, 9:30am, 12noon, 4pm 5 min EMOM: 3 squat cleans + 1 Jerk,  AHAP Then… “Wacky Wiser Partner Friday” 18 Front Squats, 185/135 18 Wt Pullups, 53/26 (hold KB with feet. No weight belts) 200m Run 14 Front Squats 14 Wt Strict Pullups 300 Run (around building through parking lot) 10 Front Squats 10 Wt Strict Pullups 400m Run (around building on road) PARTNER FRIDAY RULES: *Partners may split up reps anyway. *Partners will work at the same time but on different movements. *Partner must run together & can’t start next rep scheme until both are back from run. Gotta Love Partner Friday                Read more

HAPPY THANKS PRESS-GIVING 8am, 9am and 10am Classes only Today Appetizer: 15 Min find 1 rep max Press Dinner servings of: 21 PushPress 21 BoxJumps 18 PushPress 18 BoxJumps 15 PushPress 15 BoxJumps 12 Push Press 12 Box Jumps 9 Push Press 9 Box Jumps 6 Push Press 6 Box Jumps 3 Push Press 3 Box Jumps (95# Toms/65#Hens) *PressGiving Dessert: 75 Pushups *There is no break between dinner and dessert Post your Thankfulness to comments:   Here at CFWC we are very thankful for all of our amazing and awesome clients.   You all have shaped CFWC into what it is today.   Thank you all for your continued effort and postive attitudes.   Thanks to you we are able to offer our  5th Thanksgiving WOD.    -CFWCRead more

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