CFW Workout Of The Day
1) Yoga increases the range of motion in your joints which allows your joints to be more open to perform the Olympic weight lifting moves with greater depth and ease. 2) Yoga provides the same muscle recovery and stress relief benefits as a massage with the added benefits of really good exercise. 3) Yoga is concentrated full body mobility […]
OPEN 11.1 AMRAP 10: 30 Double unders 15 Power Snatches (75/55#) ___ Skills 3 rounds of: Max Double Unders in 2 minutes 1 minute rest between rounds. […]
For time: 30 Thrusters (115/80#) 30 Pull ups 30 Power Cleans (115/80#) 30 Burpees 30 Jerks (115/80#) 30 Box Jumps (24/18″) […]
For time: 21-15-9 Toes to Bar Box Jump (24/18″) Dead Lift (225/155#) […]
Nasty Girls 3 RFT: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95#) You can do ring or bar muscle ups. Sub for muscle up is 21 pull ups and 21 dips off of a box. ___ CFW competitors rocked the Mash Up event at Frisco CrossFit! It was a short (but nasty) AMRAP […]
Run 400m x2 Row 500m x2 Airdyne 90s for max Calories x2 *All out efforts. Rest as needed between each effort. You can mix and match each one as you want. ___ Join us for the FREE COMMUNITY WOD this Saturday at 8:30am! Josh, Mckenze, Cassie and Krystal will be competing at the Fall Mash […]