SOS 2 is one week away! This month it’s sponsored by our friends at Frisbee Automotive. Next Friday take on the challenge WOD at 6am, 8:30am or 5-7pm. ___ Isabel For Time 30 Power Snatches… Friday 7-8-16

Run Cindy Run AMRAP 20 Run 400m 1 Round of Cindy Run 400m 2 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 1 Round of Cindy… Thursday 7-7-16

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Summer Open Series #2 is coming! Friday, July 15th we’ll have another fun tester for you guys! Top male and female in… Wednesday 7-6-16

“Dead Ball” 21-15-9 Deadlift (225/135#) Wallball (20/14#) This workout should be one that you can attack. Pick a deadlift weight you can handle unbroken for all 3 rounds. The goal for the wallballs is unbroken… Tuesday 7-5-16

CFW will be closed Monday for Independence Day. Use your fitness to have fun with your family!

Back Squat 2×10 2 sets of 10 reps at a moderate load. ___ 5 Rounds 1 Weighted Pull Up 3 Strict Pull Ups 5 Kipping Pull Ups For weighted pull-ups place a dumbbell between the… Friday 7-1-16