CFW Workout Of The Day
Macho Man EMOM for as long as possible: 3 Power Cleans (185/135#) 3 Front Squats (185/135#) 3 Jerks (185/135#) If this weight is too heavy, lower it. If you are unable to complete 6 full rounds, reduce the weight and redo it. ___ Skill Work Max Unbroken Double Unders x5 […]
21-15-9 C2B Pull Ups Burpees ___ Clean & Jerk Build to a heavy touch and go set of 2. […]
We’ll be putting the order in for the new hoodies/pullovers on Wednesday. Let me know if you want one or sign the sheet at the box. If you don’t remember, they look like this. For Time: Row 50 cals 50 Box Jumps (24/18″) 50 Toes to Bar 50 KBS (35/26#) 50 Lunges 50 KB Snatches […]
John and his brother, Jay, started CrossFit over the summer in our kids class. They have continued in our adult classes (along with the rest of their family) and they are CRUSHING IT! We went to watch John fight in an invite only tournament called Battle 4 The Ages over the weekend. John lost a […]
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#) […]
EMOM 10 3 Squat Cleans (pick a challenging weight) 5 C2B Pull Ups ___ Back Squat 3-3-3-3-3 […]