Happy birthday to Kim (Dorito Loco) Oly lift class is canceled tomorrow morning Open Gym 10 am Endurance WOD 11am Run 1 Mile 3 Rounds 25 Air Squats 25 push ups 25 Pullups Run 1 Mile  Read more

“Jingle Bells” 30 Minute Death by: KB Swings, 53/35 Burpees Pre-Ordered Winter Hoodies are now here! You can pick them up in the lounge.Read more

Complete the following with a partner: Max DU in 5 Minutes (Score= Total DU between you and your partner) Then… 21 Alt deadlifts, 305/225 21 Alt Box Jumps, 24/20 200m Run 15 Alt deadlifts 15 Alt Box Jumps 200m Run 9 Alt Deadlifts 9 Alt Box Jumps 200m Run                   X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed New Years Eve: 6am, 7:30 Beginners, 9:30am, 12noon New Years Day: 10am, 12noon, 4pmRead more

50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:Read more

Every 30 seconds for 5 minutes Hang Squat Clean Thruster, heavy (0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30) Then… Cash In (200m run) 9-7-5 Muscle-Up Thruster, 135/95 Cash Out (200m run) CFWC members goin for it with the rope climbs      Read more