Coach

Friday 11-2-12

Posted on November 1, 2012 by Coach

***Today’s WOD will be at the new location- 200 E Jefferson!! See you there!! Squat 5-5-5 _____ AMRAP 7 7 KBS (53/35#) 21 Double Unders […]

Our very first WOD in the basement location was Run With The Bulls. It was awesome! It’s fun to look at the changes CFW has been through at that location. Check out this vid to see what I mean: I sure am going to miss the underground! We’ll be moving everything to the new location […]

Tuesday 10-30-12

Posted on October 29, 2012 by Coach

2 RFT: Run 400m 50 Pull Ups 50 Sit Ups 50 Overhead Plate Lunges (45/25#) Don’t Forget About the COSTUME WOD on Wednesday at 7pm! […]

Monday 10-29-12

Posted on October 28, 2012 by Coach

30 min Clean & Jerk technique/ warm up. 30 min to find 1RM Clean & Jerk (this is a FULL squat clean) […]

CrossFit Adaptations Part 6- Power

Posted on September 14, 2015 by Coach

I hope you’ve enjoyed the CF Adaptations series. If you have- great! And don’t worry, we’re only halfway through it! We’ve got plenty to talk about still. If you missed the earlier ones you can easily catch up by clicking HERE. Today is all about POWER! We’re not talking about the power He Man used […]