HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of:  3 Hang Squat Snatch 6 Power Snatch 9 Snatch Grip DeadLift (95# Toms/65# Hens) SnatchGiving Dessert: 30 Kettle Bell Snatches (15L/15R) (53#/36#) *There is no break between apps, dinner and dessert Post time comments: Here at CFWC we are very thankful for all of our amazing clients.   Your determination, positive attitudes and consistent effort make coaching at CFWC a great experience.    Without you, we would not be posting our 4th Thanksgiving WOD at our 3rd Location.    Thank You.   -CFWCRead more

Every 45 seconds, complete the complex below for a total of 10 reps: Hang Squat Clean + Front Squat + Push Jerk (Heavy) 0:00, 0:45,  1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45 Then… 5 Rounds: 7 C2B Pullups 10 Front Squats,135/95 7 HSPU Schedule Reminder: Thanksgiving: 8am, 9am, 10am Black Friday: 9:30am, 12noon, 4pm  Read more

5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5 Power Clean 185/135 Deadlift 185/135 Cash Out 400m Run Post time to comments.  Time includes 5 minute rest and 400m Run http://www.crossfitwcblog.com/2011/08/wod-81611.html#comments   Pat the Chalk Monster doing Grace  Read more

For TIME Overhead walking lunge for 50 meters 45/25 plate 10 Rounds of “Cindy” 5 Kipping Pull Ups 10 Push Ups 15 Air Squats Overhead walking lunge for 50 meters 45/25 plateRead more

Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To Justin-Case!Read more