CFW Workout Of The Day
The Seven 7 rounds of: 7 Handstand Push-ups 7 Thrusters (135/95#) 7 Knees to Elbows 7 Deadlifts (245/175#) 7 Burpees 7 Kettlebell Swings (70/53#) 7 Pull-ups ___ Amanda made it back just in time for the Amanda WOD. She worked out at CFW throughout her recent pregnancy and is now 7 weeks postpartum! Welcome back […]
If there’s one thing I’m proud of about my job, it’s getting first responders (firefighters, military and law enforcement) fit to do their job. So proud of these guys: Thanks CFW! We killed a 110 story climb and were still ready to work once we reached the top. -Daniel Rozier ___ Amanda 9-7-5 Muscle Up […]
4 RFT: 6 Deadlifts (275/185#) 12 Burpees 40 Double Unders ___ OTM 12 Odd: 3-5 Squat Therapy Even: 3-5 Muscle Ups ___ Robyn Trog will be teaching a women’s self defense class this Saturday from 2-4pm. There are 4-5 spaces available. More info below: There will be 1 session per month- September 7, October 5, […]
CrossFit Games Open WOD 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean & Jerk (135/95#) Toes to Bar In 7 minutes perform as much work as possible. Starting with 3 clean & jerks and 3 toes to bar then 6/6… This is a timed workout. If you complete the round of 12, go on […]
For Load: Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 Compare to 6-24-13 […]
***There will ONLY be one GROUP CLASS today at 6am. We’ll also have OPEN GYM from 7-8:30am. Pick one and get your WOD on! See you then! I currently have the privilege to train with four awesome local firefighters. These guys just show up and work hard! It’s guys like these that I’d want to […]