A LOT of you guys already know the WOD for tomorrow because you’ve been texting me non-stop since 7pm. Just in case you didn’t see it, I’ll go ahead and post it. Well played, CF Games guys, well played. At least it’s not just burpees??!! Workout 13.1 MEN – includes Masters Men up to 54 […]
OK, friends, it’s that time of year- the 2013 CF Games Open is upon us!! CFW will be taking on the Open WODs during our regularly scheduled classes each Thursday for the next 5 weeks. That’s right! Even if you didn’t sign up, you’ll be performing a version of the Open WOD. Competitors who have […]
DE Back Squat 75% of 1RM 6×1 every 60s ___ Every Minute On The Minute x3 10 Russian KBS (53/35#) 3 Broad Jumps (6/4′) Rest 1 Minute Every Minute On The Minute x3 10 Push Ups 3 Broad Jumps Rest 1 Minute Every Minute On The Minute x3 10 MTN Climbers 3 Broad Jumps This […]
The 2013 CrossFit Games first workout will be announced Wednesday night! Who’s ready to throw down??!! Thursdays in March are going to be ROCKIN’!!! Press 3-3-3 For time: 9 Presses (95/65#) Run 400M 15 Push Presses (95/65#) Run 400M 21 Push Jerks (95/65#) Run 400M […]
Deadlift 3-3-3-3-3 ___ 3 Rounds: 5 Deadlifts (use 60% of your above 3RM) 10 Burpees Run 400M Rest 1 minute between rounds. […]
“Strong Unicorn” 3 Rounds For Max Reps Row (calories) Wallball (20/14#) Ring Rows Push Ups KBS (35/20#) 60s at each station for max reps. Rest 30s between each station. […]