We got a couple of new 15kg bars at CFW. The 15kg bars weigh 33#. Most of the time a girl uses one of these bars, so we tend to call them “girl bars.” That was until T infamously exclaimed, “Stop calling them girl bars and guy bars, they’re 30# and 45# bars!” Well, […]
Let us not be content to wait and see what will happen, but give us the determination to make the right things happen. –Peter Marshall As you’re working on your 3 month goal for the wall, I wanted to give you guys some food for thought. I gained so much from the CrossFit Goal […]
ME: Shoulder Press ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) […]
Nancy 5 RFT: Run 400M 15 Overhead Squats (95/65#) __________ Strength Under Pressure 3 RNFT: 10 Turkish Get Ups (per arm)- As heavy as possible 10 DB Snatch (45/25#) 10 KB Step ups on 12″ box or plate stack (per leg) (70/53#) _____ AMRAP 7 10 Pistols (5L/ 5R) 25 Double Unders (sub is tuck […]
I love watching you guys and gals achieve more than you think is possible. The athletes (that’s all of you) at CFW inspire, motivate and drive my passion for fitness! __________ ***CFW Announcements*** New 4 Weeks– This week starts our next 4 week round of programs at CFW (yes, I know it’s still the end […]
**WE WILL HAVE ONLY ONE CLASS TODAY AT 8AM** Hope everyone has a great Memorial Day! We are thankful for the men and women who have given much in service for our great country! With that in mind the WOD today is: Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who […]