“Pain Cave v3.0” 3 Rounds with a running clock (18:00 total)… Minutes 0-2:  15 Front Squats (135/95#) Minutes 2-4:  20 Toes to Bar Minutes 4-6:  75 Double Unders This interval WOD today will serve as… 

“Bottom’s Up” AMRAP 10 3-6-9-12-15-18-21… Clean and Jerk (135/95#) Bar Over Burpee Continue to add (3) repetitions to each movement until the 10-minute cap.

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

Deadlift 3-3-3-3-3 Today is a heavy pull day. Go get it! Compare to 12-22-16.

Want to be a part of the CFW Team Open 2017? Join the fun by signing up on the CrossFit Games site and get ready to ROCK! ___ “Warm Fuzzy” For Time 27-21-15-9 Wallball (20/14#)… 

Yoga at 8:30am. Free for members. $5 drop in for non-members.