CFW Fit / CFW Strong / CFW Comp starts tomorrow. Get on the level and go up! ___ Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Want to be more… 

Black and Blue 5 RFT 10 Power Cleans (135/95#) 10 Burpees

Fran 21-15-9 Thrusters (95/65#) Pull Ups -OR- 2015 CF Games Couplet For Time 15-10-6 Thrusters (165/115#) Bar Muscle Ups We’ll use today to work on kipping as a skill along with how to scale appropriately… 

Trifecta Join us at CFW for a special Saturday! We’ve got the Trifecta from 6-9:30am. 6:00am- WOD 7:30am- Tacos & Coffee 8:30am- Yoga We’ll be doing the Hero WOD “Griff” at 6:30am. Get to the… 

Weightlifting A. Hang Snatch (from the mid-thigh) B. Snatch (from the floor) Work up to a heavy single on each. Squat or split snatch. ___ Conditioning AMRAP 12 5 Power Snatches (135/95#) 10 Toes to… 

#TeamThursday Same day. New WOD. In teams of 3-4 complete the following: AMRAP 25 Row 250m 10 Squat Cleans Increase weight each round of squat cleans. The goal starting weight is 95/65#. The first athlete…