Back Squat: 3-3-2-2-1-1-1 Then… 20 Min Partner AMRAP: 5 C2B Pullups 7 Slapping Pushups 9 Pistols *Max DU *While one partner is completing a round, the other partner is completing as many DU as possible. Combine number of rounds + number of DU for a final score. The final day to order your new CFWC Zip up Hoodie will be Sunday March 10thRead more

CrossFit Open Workout 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75#/45# Snatch, 30 reps 30 Burpees 135#/75#  Snatch, 30 reps 20 Burpees 165#/100#  Snatch, 30 reps 10 burpees 210#/120# pound Snatch, as many reps as possible Click here for a full description, complete rules, demo video, and master’s division weights.Read more

Power Snatch 3-3-2-2-1-1-1 Then: 15-12-9-6-3-1 Power Snatch (95/65) Bar Facing Burpees Pullups Post loads and times to comments:   The 2013 CrossFit Games Open is Now Starting.  The First WOD will be announced this Evening (3/6) at 7PM.   This will be our daily WOD for Thursday 3/7.   A new WOD will be announced every Wednesday for the next 5 weeks.  Additional times will be offered to allow all signed up members to get an official score for the WOD each week. Sign Up here if you are still interested in competing. Please post here, email us, or just ask any one of the coaches, if you have any questions about the open and the games.Read more

Happy Bday Natty Lite!!! EMOM 8 Minutes Deadlift Hang Squat Clean Squat Clean Then…… AMRAP 12 Minutes 5 Ring Dips 7 Power Cleans 135/95 5 Front Squats 135/95 Cash Out: 100 Double Unders or 200 Singles The birthday girl, getting her ring dips in!Read more

5 rounds with a partner 20 meter handstand walk. One partner walks while the other spots. 7 Min AMRAP 7 Split Snatch 115/75 7 Toes to BarRead more