Shirts are in!


New shirts are here and ready for you.  Grab some new CFW swag when you’re in next!


Teams of 2

Buy in 40 Handstand push-ups

30 Squat cleans (185, 115)

100 Kettlebell swings  (70, 53)

50 Ring Dips

Buy out with 3 laps and in.



Posted in | Leave a comment

Kostumes and Kegs??


Hey everyone, I’d love to get everyone together on Halloween and throw down as a big crew BUT, Halloween is on Friday.  Although this IS actually pretty awesome for Halloween it’s tough to get everyone together seeing that everyone’s rushing home to take the kiddies out trick’o’treatin.  So, I would like to purpose a Saturday Halloween celebration.  Let’s do a kick ass team workout and then hangout and have some food and drinks?  I would like to provide a good seasonal beer for post WOD drankin if you guys would like to bring some food pot-luck style.  This would be a fun way to kick off the fall season and break in this new season!!  Oh, and of course costumes are welcomed!!!


Power Snatch for 3’s.  This is just like Weds, perfect form over weight.


AMRAP in 10 minutes

3 Muscle ups

8 Shoulder to overhead (135,95)

10 OHS (135, 95)



Posted in | 1 Comment

It’s a new season. Let’s go!!


Seasons are inevitable. Whether or not the weather indicates what it “should” feel like, fall is here. Fall is an exciting season, it indicates the start of the Holidays. This is the most imperative time to get in check with your health and fitness. It’s time to demand more. It’s time to become great! We have one question for you. What drives you? Whatever the answer, all we ask is that you demand more for yourself. Let us know how we can help lay your foundation to help you achieve more. Our hope is that we become a community that does not settle, but pushes the envelope to become great. Who’s on board?


1RM Deadlift


21, 15 and 9

Snatch (95, 65)

Chest to bar pull-ups

Posted in | 1 Comment

The struggle is real


Couple things:

1.  New shirts, tanks and hoodies will be in Thursday and ready for you.

2.  Remember that we are still collecting bottled water.  The box is in the pro-shop if you’d like to donate.

3.  Kinetic Bootcamp is having bring a friend days starting Nov 3rd, 5th, 7th and 8th.  All classes are available for you and your friends who are interested in Kinetic Bootcamp.



Push Press 1RM


Power Clean from the ground at about 75%.  * I want to see some moderately heavy 3’s with PERFECT form.  Put together all the new things you’ve learned and take out the bad habits.  They don’t have to be touch and go.

Every 30 seconds for 6 minutes perform 2 power cleans **PERFECT movement.

Posted in | Leave a comment



4 Rounds for time

20 Pull-ups

20 Box Jumps

20 Toes to bar

20 Air Squats

Posted in | Leave a comment

Maxing out


This week we will be testing our 1RM’s for the Deadlift, Squat and presses.  DO NOT expect enourmous gains as we have only done essentially 2 weeks of 5’s and 3’s.  This week we are also going to be moving from the ground as far as the OLY lifts are concerned.  Now, as the range of motion goes up (from the ground to the shoulders) the reps will go down (2’s, 1’s) and the weights go up (-75%).  As these weights go up I (and the weight of the barbell) will demand you to be moving under the barbell.  Power cleans and snatches have their place but, there is no place for them when working at heavy weights.  As the weeks go on full movement will be the standard.


Back Squat 1Rm


125 KB swings (70,53) EMOM do 5 burpees

*complete 100 banded good mornings before you leave the gym.

Posted in | Leave a comment



10am:  Jerk work


5 Rounds

Run 1 lap

15 Deadlifts (135, 95)

15 Shoulder to overhead (135,95)


Posted in | Leave a comment

Team time


This has never been done before, or at least never tried.  Hopefully we can pull off a co-ed team and see how it goes.


Teams of 4.  Must be 2 girls and 2 guys

15 minutes to first Establish a 1 RM overhead squat


*Follow the leader style..

30 Wall balls

30 pull-ups

30 alternating pistols

30 alternating 1 arm KB/DB snatches (53, 35)

Finish with. ..135 pound barbell carry once around the track.  The carry must be coed at all times

Posted in | Comments Off

Water donations

We have such a wonderful community here at CFW. I know many of us would love to expand that to be helpful to our larger community.

One excellent organization that does that is Woodbridge Homeless Outreach. This is a completely grass-roots, volunteer driven organization that is helping people and changing lives. You can follow their work by liking their Facebook page at

One of their most important outreaches is trying to provide our most basic need: water. We’ll be collecting bottled water at CFW October 17th  through October 31st to help our less fortunate neighbors. Just bring your bottled water to the gym and we’ll get it to Woodbridge Homeless Outreach!


Thank you for your help!



Deadlift 3RM

1 Set of 3 @95%, 1 @ 90%


EMOM for 12 minutes

Even minutes: OHS (95, 65)

ODD minutes: 40 double unders

Posted in | 1 Comment

Swoll sista??


Support is huge at CFW.  Especially when you’re grinding out those last few reps.  Who can you count on to motivate you?  A swoll sista or a swoll bro?


Front Squat 3RM  1@95% 1 @90%


With a 10 minute cap

21, 18, 15, 12, 9, 6, 3


Push jerk

*75/55 for both bars

Posted in | Comments Off

Like Us on Facebook