CrossFit Team Series WOD #4 For Time 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Cleans (135/95#) Note- This should be a smoking fast day! Burn it down! We’ll have a great warm… 

The Fit In Five starts on Monday! Email me to save your spot and get added to our Facebook Group page! Details HERE.

Yoga at 8:30am Free for CFW members and only $5 drop in for new members.

3 RFT Run 400m 21 Pull Ups 12 KBS (53/35#)

Hey CFW guys & gals! We are gearing up for this year’s famous Gun Show (Guys Night) and Barbelles (Ladies Night). The Gun Show will throw down on Friday, September 26th ; and the ladies will… 

Pause Front Squats 3×3 (Use same weight across sets. Pause 10s in the bottom for each rep.) ___ Strict Press 3-3-3-3-3 ___ Looking to lose 10-15 pounds? Want to find out how the right nutrition…