CFW Gone Bad In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Row KBS (53/35#) Heavy Rope Jump DB Snatch (45/25#) Box Jump The clock does not reset or stop between […]
Congrats to our FORGED CHALLENGE WINNERS- Branden and Jewel!! I’m proud of everyone’s participation in the challenge! Way to go CFW peeps! Are you ready for the next challenge? Join us for THE GUN SHOW on Friday, Aug 9th starting at 6pm. This will be a GUYS ONLY event. Ladies, we’re planning yours for later […]
I posted this on Facebook earlier but didn’t think to put it on the site. Our watching party for the Games is CANCELLED for tonight due to technical difficulties (the hook up/ feed that I have isn’t quite working). We WILL watch the finals tomorrow at Dave and Patricia’s tomorrow from about 2-6pm. See you […]
The 2013 CF Games are underway!! Come watch them with us tonight!! Click HERE for the scoop. ___ Floor Press 5RM– goal is to beat Monday’s lift. Then perform max reps at 80% x1 ___ Max Reps 30s Push Ups 30s Lateral Ski Hop 30s Rest x5 (Guys use 2 45# plates stacked for hops. […]
Broken Helen Run 400m 21 KBS (53/35#) 12 Pull Ups Rest 2 Minutes x3 ___ Make plans to hit up the CF GAMES 2013 watching parties this weekend!!! […]
Join us this weekend for THE 2013 CROSSFIT GAMES!! Friday and Sunday we’ll be at Dave and Patricia’s house (see directions below) so bring your swim suit. Saturday we’ll be at the box. Bring some eats and drinks each day and we’ll have a great time!! And be ready for a little friendly competition as […]