CFW Workout Of The Day
AMRAP 12 12 Burpees 12 Toes to Bar 40 Double Unders ___ Unbroken Muscle Up or Pull Up Wave In minute 1, complete 1 muscle up. In minute 2, complete 2 muscle ups. In minute 3, complete 3 muscle ups…continue until you are unable to complete the required number unbroken. Reset and continue again starting […]
Clean & Jerk 20 min to find a 1RM. ___ CrossFit Games Open WOD 11.3 AMRAP 5 Squat Clean & Jerk (165/110#) In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a […]
Yoga at 8:30am. Free for members and $5 drop in for non-members. […]
We’ve got a CFW Tribe birthday trifecta today! Happy Birthday to Debbie, Melissa, & Josh! To celebrate Debbie’s 50th: Double Unders 5-10-15-20-25-30-35-40-45-50 (perform unbroken sets if you are able) ___ EMOM 12 Odd- 15 Airdyne Cals Even- 45s Plank ___ AMRAP 7 6 OHS (135/95#) 12 Cals on Rower […]
21-15-9 Box Jump (24/18″) KBS (53/35#) ___ Front Squat 10RM ___ Endurance Intervals (to be done 3+ hours before or after your WOD) Run: Repeat :30s on, :30s off until form/pace deteriorates Row: Repeat :30s on, :30s off until form/pace deteriorates […]
Open Gym 6-8am & 5-7pm It’s time boys & girls! The CF Games Open 2014 starts February 27th. The first WOD will be released on Thursday the 27th and we’ll start taking on the Games on the 28th! Get signed up and join Team CFW!! […]