July 4th 2013

This Saturday we will WOD for “Hope”. Please bring a donation, gold coin is fine and CFW will match whatever we raise. All proceeds will go to Starship Hospital. We’re not just in this for ourselves…

Click here to learn about HOPE FOR CURES

Strength:

Back Squats beginners 3×5 int 5×1

Bench Press beginners 3×5 int 5×1

WOD:
500 meter row

800 meter run

For time

Happy Independence Day!

We celebrate our victory and and hated won freedom from British rule.

Oh yeah, wrong country….Carry on.