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

Weighted Pull-up: 10 minutes to find 1RM Then… 25  Minute Partner AMRAP Relay 15  C2B Pull-ups 200m Run 20 Wall Balls, 20/14 (10ft) *This rep scheme is meant to be done as a sprint each round.  Scale movements so each round is between 2- 3 minutes in duration. We will hosting  Barbells For Boobs Fundraiser Saturday. Arrive between 9am-9:45am to sign up for your heat. The first heat will kick off at 10am sharp! BARBELLS FOR BOOBS is a non-profit breast cancer organization whose mission is to provide funding through the Mammograms In Action Grant Program for qualified low income and uninsured women and men who need screening and / or diagnostic procedures in the prevention of breast cancer. If you want to participate Please visit our Team Page, register and start collecting donations. Raise $80 and you will get a Reebox/B4B Tshirt. More information about the event and the...Read more