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

For Time: 100 “Body Blasters” 1 Body Blaster = Burpee – Pull-up – Knees 2 Elbow Every 20 reps 200m Run or 200m row 🙂Read more

All classes are a GO. 8am, 9am and 10am open gym are all still on. Be safe on the roads if you are coming to visit us.   “Wittman” Seven rounds for time of: 15 Kettlebell swing  (53/35) 15 Power clean  (95/65) 15 Box jumps (24″ /20″) Post time to comments:  Read more