April 13, 2015 - Happy 3rd Birthday CFWP!


  • LT & Aileen are hosting a CFWP Ladies Night this Saturday 4/18 - Poppin Bottles!  Gabe is hosting a boys poker night the same evening.  Ask for info at the gym and look for details on FB if you're interested!


  • Squat clean thruster, work up to a heavy single
  • Perfect kipping practice between sets

WOD: Hammer

This was requested by Brian W on his 3rd anniversary at CFWP!  He first did Hammer in late 2012...in a solo class, and has "fondly" remembered it ever since.  Congrats on 3 awesome years Brian, looking forward to see what you'll do in year 4!

5 Rounds, each for time, of:

  • 5 Power cleans, 135#/95#
  • 10 Front squats, 135#/95#
  • 5 S2OH, 135#/95#
  • 20 Pullups

Rest 90 seconds between rounds.