Back Squat 3-3-3 Then…. Cash in: 200m Run with Bar 135/95 3 Rounds 15 Thrusters 135/95 7 Toe Though Ring Muscle Ups 10 Back Squats Cash Out: 200m Run with Bar   T Mobile got her first pullup!!!    Read more

For 10 min find a 1Rep Max Push Jerk. Then: 3 Rounds for time 10 reps Push Press (65% of 1RM Push Press / Jerk) 10 Over-box jumps (Jump completely over the box or scale to touching the top of box as you jump) 20″/ 16″ Post time and loads to comments BTW take the ten minutes post warm-up and pre-WOD to work on a skill or movement of your choice.Read more

Thanks to everyone who donated, participated and came out to support at Barbells for Boobs! It was a great day with over 60 participants!! We raised over $700 just on Saturday morning alone! Congrats to all the winners! Master’s Women: Janice Baker 4:41 Master’s Rx Master’s Men: Ron Sutton from CFDV 3:01 Master’s Rx Overall Female: Kim Dorito Loco Lewis 1:58 Rx Sam Hart 2:12 RX Dana Rutledge 3:23 RX Overall Male: Frank The Tank Rever 2:04RX El Wingador 2:06 RX Brian Fellows Saviski 2:31RX Pullup Contest: Jordan Double Under Contest: The Blue ManRead more

10am: Open Gym 11am: Endurance “Snatching Abbate” Run 1 Mile 21 Snatches, 155/115 Run 800m 21 Snatches Run 1 mile Thanks to everyone who came out to support Barbell’s for Boobs. We raised well over $4,245.00  and still counting.Read more

BarBell F0r Boobs/ Amazing Grace 30 Clean and Jerks for Time  (135#/95#) Registration@ 9am First Heat  Starts @ 10am Heats will run every 20 minutes.     Come out to CFWC tomorrow and support a great cause, BarBell For Boobs.    There is still time to Register and donate online. There will be a number of prizes awarded for the event including top male and female times as well as top male and female masters time. Come out for the workout and stay for the games, food+, and drinks that will follow.Read more