Snatch Balance: 3-3-3 (Beginners: OHS: 3-3-3) Then… 1 Round: 400m Run 50 Push-ups 30 Pistols Then…2 min rest 1 Round: 400m Run 30 Ring Dips 20 Pistols Then…2 min rest 1 Round: 400m Run 10 MU (scale w.jumping bar MU) 10 Pistols Surprises around every corner here at CFWC! Make sure you introduce yourself to all the new members walking through the door!        Read more

2-2-2 Hang Squat Clean with 3 second pause at the knee Then….. 21 Power Clean and Jerk 155/105 21 Pullups 15 Squat Clean and Jerk 135/95 15 Pullups 9 Hang Squat Clean Thrusters 115/85 9 Pullups Happy belated birthday to Mitchy Poo (The Invisible Man)      Read more

Find a 1 rep max for overhead carry 50 ft. Then: Balls Deep 5 rounds for time 20 Med Ball Throws 20/14 lbs. 20 Med Ball Slams 20 Med Ball sit-ups/throwsRead more

9am: Yoga 10am: Oly Class 11am: Endurance 12noon: Dead-lifting clinic (w/power lifting coach Marshall) ————————————————————- 11am Endurance WOD: 2x 800 meter sprint row/run. Rest 5 min in between. Then… 20 MIN AMRAP shuttle run. 25 m, 50 m, 100 m Max reps strict press 75/45, max reps pull ups Score is total reps of press/pull ups HAPPY BIRTHDAY MITCHY POO!Read more

“Kelly” 5 Rounds 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14 (10ft)   Men, order your CrossFitWC Shorts at the front desk! Ordering Period will be June 21 – June 30th.  sizes run even: 30, 32, 34, 36….ect (As a side note, CFWC shirts are on the way! )      Read more