Friday 1-3-14
AMRAP 17 40 Lateral Bar Over Burpees 30 Snatches (75/45#) 30 Burpees 30 Snatches (135/75#) 20 Burpees 30 Snatches (165/100#) 10 Burpees AMRAP Snatches (210/120#) […]
Category: WOD
CFW Workout Of The Day
Thursday 1-2-14
EMOM 10 3 Squat Cleans (pick a challenging weight) 5 C2B Pull Ups ___ Back Squat 3-3-3-3-3 […]
Tuesday 12-31-13
***REMINDER*** We will ONLY have normal morning classes today. 2013 In teams of 2 or 3 complete the following for time: AMRAP 20 20 Calorie Row 13 Push Ups On a 2 person team, only one will work at a time completing their full round of row/push up. On a 3 person team, members will […]
Monday 12-30-13
Front Squat– find 1RM ___ 3 RFT: 10 C2B Pull Ups 10 Front Squats (165/115#) 10 Burpees ___ Monday, Dec 30th- Normal Classes Tuesday, Dec 31st- AM Classes ONLY Wednesday, Jan 1st- CLOSED Thursday, Jan 2nd- Normal Classes […]
Saturday Yoga
10 Reasons Why CrossFitters Should Start Practicing Yoga Sarah leads an amazing class every Saturday (except for the 3rd Sat of the month) at 8:30am. Take advantage of it and reap the benefits in your WODs! See you on the mat! Free for members and $5 drop in for non-members. […]
Friday 12-27-13
***REMINDER*** THERE ARE NO CLASSES TODAY AT CFW. There WILL be yoga tomorrow at 8:30am. Here’s Travel WOD #2. I’ll give you a choice: 4 RFT: Run 400m 50 Squats or Run 5k […]