Saturday June 22, 2013

Saturday June 22, 2013 12:00 all ages Buy in 200m run 10 squats 100m run 10 push ups 100m run  10 squats 200m WOD 15 min AMRAP 10 Thrusters 10 burpee

Saturday June 22 2013

Big shout out to Mr and Mrs Gerry Snieski. Today they start a new chapter in their lives as husband and wife and their CFNWA family wishes them all the best.  Today’s your day. Enjoy it and Congratulations!!!!! Chief Petty Officer Mark T. Carter, 27, of...

Thursday June 20th 2013

Thank you to everyone that came out and supported Cathy and the Julius family Tuesday. It was an incredible showing. WOD EMoM 10:00 1 Power Snatch + 1 OHS @ 77% Remainder of the minute II Unders *Post load and total # of II Unders Then 3:00 max calories on rower OR...

Wednesday June 19th 2013

July 6th CFNWA gonna do our part WOD Deadlifts 2×10 then 21-15-9 reps of KBS 1.5/1 HSPU then choice of AMRAP 2:00 Rope Climbs or Muscle Ups or II Unders