EMOM for 7 Minutes: Power Snatch + Hang Squat Snatch + OHS, heavy Then… 3 Rounds: 75 Double Unders 15 C2B Pull-ups 10 Burpee bar touches THE WINTER HOODED SWEATSHIRTS ORDERING PERIOD ENDS THIS FRIDAY 11/30!Read more

Back Squat 5-5-5 Then…… AMRAP 5 Minutes 4 Strict Pullups 6 Slapping Pushups 8 Pistols Then…… AMRAP 7 Minutes Shuttle Run 10-20-30ft 5 Deadlifts 225/155 10 Wall Balls 20lb/14lb  10ft/8ft Happy Bday to V Diddy!!Two days in a row she gets her picture on CFWC main page!Read more

Press: 10 min to establish 1RM Then… 50 Hollow Body Rocks Then immediately 3 rounds of the following: Sequence of 1 shoulder press, 1 push press, 1 push jerk x 3  115/75 15 Box Jumps 36/24″ Then 50 Superman Rocks . V getting her 1st Rope Climb!Read more

10am Open Gym 11am: Endurance For Time: 800m Run 50 Burpees 50 pullups 800m Run 30 Burpees 30 pullups 800m Run 10 Burpees 10 pullups    Read more

Cash In: 50 Push-ups Then… 21-15-9 Back Squat, 135/95 Toes To Bar Then… Cash Out: 50 Push-ups Our 4th annual Turkey Bowl is Saturday Nov. 24th at 1pm. Make sure you RSVP on our Facebook page under the Turkey Bowl Event.  We are encouraging everyone to bring a side dish for our famous fried turkey feast. All members are welcome. Hope to see there!Read more