5-5-5 Weighted Pullup Or…. 5-5-5 Strict Pullup no weight Or… 5-5-5 Strict Pullup with light band assist Then…… AMRAP 10 4 Strict Pullups 6 Power Cleans 165/115 8 Pistols Then….. AMRAP 5 Minutes 200m Run 5 Burpees Happy birthday, Amy Fetchko!    Read more

3, 3, 3 L&R arm Barbell Turkish get-ups AHAP Then: Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24/20Read more

NO YOGA TODAY! 10am: Olympic Lifting 11am Endurance WOD\ 15 Min AMRAP CASH IN: 1 mile run 10 OHS, 95/65 10 Burpees ——5 min break——– 15 Min AMRAP CASH IN: 1 mile run 50 Double Unders 20 Situps Aloha from Oil Ross and Baby Oil. Representing CFWC from the top of a Volcano      Read more

FAT HEAVY HELEN 5 Rounds* 400 Meter Run 21 KettleBell Swings (70/53) 12 pullups Post time to comments: *30 Min time cap.  Read more

7 Min EMOM: 3 Hang Cleans + 2 Jerks, AHAP Then… Wacky Wiser Partner Friday 3 Rounds: (20 Min Cap) 200m Firemans Carry 5 Rope Climbs 50 Planking Burpees   CFWC Massage Center    Read more