WOD

**Normal class times tomorrow February 10th

Friday February 10, 2017 Skill: None Strength: Back Squat 65%@ 5 reps 80%@ 1 rep 65%@ 5 reps 80%@ 1 rep 65%@ 5 reps 80%@ 1 rep Time Cap: 12…

Tuesday February 7, 2017 Skill: Strict Pull-up Kipping, Stay hollow **on rig or holds on the floor** Time cap – 5 min Strength: Front Squat 60%@ 4 reps 75%@ 2…

Reminder we are doing guts poker tomorrow instead of team WOD. It will be the first Saturday each month and isn't a team workout. Everyone brings a dollar to put…

CFW teens working hard!! What do you do in the off season? These kids are ready!

Thank you to all of the CFW family! I am humbled by the out pouring of love and stories that have been shared with me. CFW is all of us…

CFW turns 4!

February 1, 2017 ***Happy four year Anniversary*** Skill: Squat Therapy (Depth position) **5 Min cap** Strength/skill: Snatch -burgener warm up (w/barbell) -foot and hand position -snatch balance **5 min cap**…

All classes are still on for tonight

Monday 1/30/17 Strength - 10 x 1 Clusters (Work up to Max # ) Core WOD - 20 GHD + 20 Second plate Hold Hollow Arch x 3 Rounds WOD…