Helen 3 RFT: Run 400M 21 KBS (53/35#) 12 Pull Ups __________ Strength Under Pressure Deadlift- Establish 5RM __ 3 RNFT (Rounds Not For Time): 10 GHD Sit Ups 10 Goodmornings (45/30#) SVEN IS COMING!! Register your team now for the CFW SVEN Challenge. Click HERE for more details. […]
My little girl turned 4 today! <sniff, sniff> We had a great time celebrating on Saturday with some of her cousins and classmates. She wanted a rainbow themed birthday and of course it included the standard b-day cake (which she barely touched- seriously, I ate more cake than she did!). We also included rainbow assorted […]
I do a lot of talking on here about how great CFW is and why you should check it out. Don’t just take it from me. Check out what some of our members have to say about it. If a picture is worth a thousand words, then Facebook is worth like a bazillion… Awesome! Love […]
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders __________ SUP Every 3 minutes: Sprint 75 meters – ALL […]
Overhead Squat 3-3-3-3-3 __________ AMRAP 5 10 Push Ups (hand release) 5 Burpees […]
Sorry for the late post. Somebody had the bright idea of running 203 miles this past weekend 🙂 I got home around 1am and crashed shortly thereafter. The run was AWESOME and all of our CrossFitters did amazing with very little run prep! Team We Mustache ROCKED! On a 3 minute running clock: Run […]