Thursday 10-11-12
AMRAP 20 1 Tire Flip 2 Handstand Push Ups 3 Pull Ups 4 DB Snatches (2 per arm- 45/25#) 5 Ball Slams (40/25#) 6 Box Jumps (24/18″) 7 KBS (53/35#) 8 Lunges 9 Sit Ups 10 Push Ups When you get to the end…start over! […]
Category: WOD
CFW Workout Of The Day
Tuesday 10-9-12
“The Gauntlet” Perform one thruster every 45s while increasing weight until you are unable to make the lift. Weight will range from: Women- 35 to 125# (in 10# increments) Men- 115 to 205# (in 10# increments) The athlete must clean the bar from the ground and perform a front squat/ push press (ie thruster). A […]
Monday 10-8-12
Jackie For time: 1000 M row 50 Thrusters (45/30#) 30 Pull ups _____ Team We Mustache won the CrossFit division of the Capital to Coast relay this past weekend!! Austin to Corpus- 223 miles in 35 hours and 55 minutes by our 9 person team!! Viva la Mustache!! […]
Friday 10-5-12
****THERE WILL BE NO 8:30am CLASS TODAY**** For Time: 21 Presses (75/45#) Run 400m 21 Push Presses (75/45#) Run 400m 21 Push Jerks (75/45#) Run 400m *No racks allowed. Perform the overhead work after a clean. […]
Thursday 10-4-12
HOUSEKEEPING: If you typically pay by credit card via auto-debit, I’m switching systems. In the meantime you can pay through PayPal. HERE’S THE LINK. If you need another amount than the ones listed, send me an email and I’ll get you squared away. Thanks! If you currently pay by check, you can now make it […]
Tuesday 10-2-12
Squat 5×5 75% of your 3RM every 2 min. ___ Split Jerk 2-2-2-2-2 Every 3 min. […]