CFW Workout Of The Day
20 Min Rope Climb Practice ___ 21-15-9 Pull Ups Double Unders ___ Upcoming Events Tonight (Friday)- The Gun Show: Guys night at CFW at 6pm. Saturday- There will NOT be yoga on Saturday morning the 10th. Robyn Trog will be teaching a women’s self defense class this Saturday from 2-4pm. There are 4-5 spaces available. […]
Bench Press Find 3RM Max Reps at 75% x1 Max Reps at 65% x2 ___ Max L Sit Holds x3 […]
Find 2RM Clean & Jerk ___ 9-6-3 Clean & Jerk (70% of today’s 2RM) Bar Facing Burpees ___ CFW Guys– Make plans to be at The Gun Show this Friday night starting at 6pm! […]
Sprint 60yds every 2 min x6 ___ Deadlift 5RM ___ CrossFit Kids Waxahachie Big Dawgs 5 Min AMRAP x3 (rest 2min btwn rounds) 200M Row 20 Double Unders 10 Handstand Push Ups […]
3 RFT: Run 800M 5 Bar Muscle Ups* *If you don’t have a muscle up, sub 10 pull ups and 10 plyo push ups per round. […]