Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!! ALL PROCEEDS GO TO THE SOUP KITCHEN and its a fun time for all!! Teams of 3 […]


WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]


It’s a VERY special day here at CFW!! Today marks our 2 year Anniversary!! I cannot believe 2 years have gone by since we first opened our doors and started this awesome crazy journey!!! Here are some pictures from the very beginning: [slideshow]! WARM-UP: 5 ROUNDS: 5 GOOD MORNINGS 5 DEADLIFTS 5 THRUSTERS STRENGTH: 10:00 […]


There is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:) WARM-UP: 5 Rounds: 5 Good Mornings 5 Dead Lifts 5 Sit Ups 5 Mountain Climbers STRENGTH: 10:00 to hit a heavy Dead Lift cluster: WOD: […]


Happy Friday!! [slideshow] WARM-UP: 1.) 3:00 AMRAP 5 DB Press 5 DB Single Arm Row 5/5 External Rotation 2.) 3 Rounds: 5 Good Mornings 5 Deadlifts 5 Push Jerk STRENGTH: 10:00 to hit a heavy 5RM Deadlift WOD: 15-12-9-6-3: Kb Swing (Russian) 70/53# Push Ups Push Jerk 115/95#

07.03.2013 [wednesday]

Yesterday we re-learned the Snatch: [slideshow] Skills & Drills: Jerk movement skill skill transfer exercise Posterior Chain Development: 12:00 1RM Jerk Assistant Movement: HSPU 3x max reps Pulling Superset: 3 Rounds: 8 Pendlay Row 12 Banded face pulls 16 Banded good mornings WOD: 3 RFT: 8 C2B (chest to bar pull ups) 10 HRPU (hand […]

06.14.2013 [friday]

Dynamic Effort Day: EXPLOSIVE: Box Squat Jumps 8×2 (work up to your highest) OLY: Full Lift: Snatch 9×1 E.1/2M.O.M. @ 75% (1 rep every :30) *Power Snatch+hang Snatch (full squat) Clean & Jerk 9×1 E.3/4M.O.M. @ 75% (1 rep every :45) *Power Clean+hang Clean(receive in full squat)+Jerk WOD: 3 RFT: 25m walking lunge back rack […]

05.24.2013 [friday]

Explosive: Box Jumps 10:00 to find a 1RM max height Clean & Jerk, and Snatch: From the floor: Snatch 6×2 OTM @ 60% *(Power Snatch+OHS or Power Snatch+Snatch balance) Clean & Jerk 6×2 OTM @ 60% *(Power Clean+Hang Clean (full squat)+Jerk WOD: “One-legged Bear Complex”: 5 RFT: completing the complex 7 times=1 round you may […]


We are half way through April AND we have the big garage door open today…for as long as we can šŸ™‚ This is the LAST week of the Paleo Challenge! That is AWESOME! You’ve all done such a fantastic job!!! šŸ™‚ Ā Don’t forget about the Paleo Potluck this Saturday at 1:30pm! Sunday we are going […]


We started our new strength progam today! We basically haveĀ differentĀ strength/skillĀ workoutsĀ planned for beginners, athletes who’ve been here for awhile, and competitors- those athletes that want to compete in competitions! When you come in I will explain it in more detail! SWOD: Level 1: BackSquat +5lbs, 3×5 Press +5lbs, 3×5 Level 2: BackSquat 3x(5@65%, 5@75%, 5+@85%) Good […]