“Barbarian” AMRAP 15 5 Bar Muscle Ups 10 Power Cleans (135/95#) 5 Thrusters (135/95#) ___ Be sure and join us for the October Community WOD this Saturday at 8:30am!

Cement Mixer Every 3 Minutes x7: 400m Run* 12 Toes to Bar Score is number of T2B (or sit ups). The remainder of each 3 minute cycle is your rest break. You may scale this… Thursday 10-13-16

Beginning next Tuesday for 12 weeks we will be posting a RunStrong WOD in addition to the CFW workouts on Tue/Thur/Sat. These workouts are to be done on your own (or with a buddy) outside… RunStrong

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

  The coaches here at CFW always want you to do your best. With that in mind, we’ve developed some handy WOD Icons to help you determine the focus for each workout. These icons will… WOD Icons

EMOM 10 1 Push Press + 1 Push Jerk Work up to ~70% of your 1RM Jerk. ___ Tabata Row Push Ups Sit Ups Complete a full tabata protocol at each station (8 rounds of… Tuesday 10-11-16