Thursday 7-5-12
5 RFT: 50 Squats 100 Rope Jumps Beat the Coach- 10-9-07: 13:40 (This was the first workout that I posted on CF.com) __________ Strength Under Pressure Clean & Jerk 5×3 ___ 3 RFT: 15 Burpees 12 Power Cleans 9 Push Jerks […]
Category: WOD
CFW Workout Of The Day
Red, White & You
As we celebrate America’s independence today and think about all the things that make our country truly great, I’d just like to take a moment and let you guys at CFW know how much I appreciate you! Honestly, coaching and teaching is not anything I would have ever imagined doing in my life. And now […]
Tuesday 7-3-12
CrossFit Total Rankings based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006) Men’s Class Rankings Bwt Untrained Novice Intermediate Advanced Elite 114 228 395 468 646 836 123 246 427 510 695 901 132 265 461 546 745 848 148 296 516 618 833 1061 165 322 560 672 906 1149 181 348 […]
Monday 7-2-12
Pull Up Ladder With a continuous running clock add 1 pull up per minute until you cannot complete the required number of pull ups before 60s is over. (Min 1 = 1 pull up, min 2 = 2 pull ups, min 3 = 3 pull ups…) Beat the Coach- 10-31-07: 10 +6 12-1-07: 12 +9 […]
Open Gym Thursday
Don’t forget about open gym tomorrow- 6am & 6pm. If you’re coming to 6am tomorrow, the class is following CrossFit Endurance intervals tomorrow- 800m time trial Rest 5 min Then 2 x 800m @ 75% of TT pace with 2:00 rest between. Warm up well and try to find your fastest 800m (up to 3 […]
***OFF WEEK/ OPEN GYM REMINDER***
This week June 25-29th is our off week at CFW. We will have open gym on both Tuesday & Thursday this week at 6am & 6pm. […]