7 Min EMOM Power Snatch + Hang Squat Snatch + OHS, Heavy Then… 3 Rounds: 21 Burpees (Both hands must hit a target above highest reach) 15 Toes to Bar 9 OHS, 135/95 1. CROSSFIT OPEN! Sign up for the CrossFit Open HERE. We encourage everyone to participate in this fun yearly event. Even if you don’t plan on going to the CrossFit Games, you can still help our team qualify for regionals. Last day to sign up is this Sunday Evening! 2.YOGA! CFWC will officially start Yoga this Sunday morning at 9am. This new class is free for unlimited members and $12 drop in for all other memberships. Mats will NOT be provided so make sure you bring one! 3. FIGHT FOR FOOD! CFWC will be hosting it’s first competition on Sat April 13th from 9am-4pm. There are 50 spots available for men & 50 Spots available for women. There...Read more

3 Rounds 50 Double Unders 25 Wall Balls 20/14   10’/8′ Then….. AMRAP 10 Minutes 7 Power Cleans 185/135 7 Slapping Push Ups 7 Pullups The Converstation’s new shirt    Read more

3 Rounds For Time: 10 Rope Pull-ups Grabbing the rope above your head strict pull till chin is over hands.  Scaling by lowering hands and starting with as much bent leg position to jump and pull chin over hands.  It is suggested to switch grips which hand is on top to better facilitate grip strength work. 20 Over Box Jumps (20″ Box) RX is not touching the box, scaling by touching box and/or box height. Then: AMRAP in 7 min of KB/DB Manmakers Manmaker Video Demo Post reps and load usedRead more

10am: Olympic Lifting Class 11am: Endurance For Time: 50 Burpees 20 Front squats, 70% 1rm 50 Burpees Mark your calendar’s now for CFWC’s first competition. We are partnering with The Lord’s Pantry in Downington to give back in our community. We will have 3 workouts with a 4th for the top 10 men and women from the RX division. There is a cap of 50 men and 50 women.  The cost will be $50 and includes a t-shirt. WODs will be released one week prior to the event. Sign Up HereRead more

Decked by Cards! WOD will consist of: 1 deck of cards x 4 exercises = fun Each suit will represent an exercise, number cards = the number of repitions of the exercise for that suit, Royalty cards = 10, Aces = 20, Jokers = wild!? There will be different levels of difficulty for each exercise but will consist of a push, pull, hip movement, and core work. For example core work could be ab matt sit ups on the easy end and GHD sit ups on the harder end. See you in the morning!Read more