CFW Workout Of The Day
Grace For time: 30 Clean & Jerks (135/85#) __________ Strength Under Pressure Squat 3×5 (add 10# to previous) One minute on/ one minute off for 10 minutes: 30 KBS (70/53#) 15 burpee penalty for each round not at 30 reps. Assessed at end of WOD. **THERE WILL ONLY BE ONE SCHEDULE CLASS FOR NEXT MONDAY, […]
GI Jane For time: 100 Burpee Pull Ups __________ Strength Under Pressure Deadlift 5RM Broken Grace: Clean & Jerk (135/85#) 6 sets of 5 reps- rest 1 minute between sets. **THERE WILL ONLY BE ONE SCHEDULE CLASS FOR NEXT MONDAY, MAY 28TH. JOIN US AT 8AM FOR A GREAT WOD!!** […]
T & I were fortunate to go to the CrossFit Goal Setting seminar this past weekend. I got to meet and listen to an athlete/coach that I’ve been following since 2007! Greg Amundson is one of the original CrossFit monsters! His class on Saturday was awesome!! Get ready for us to teach/help you guys become […]
Big weekend for some of our CFW Family!!! Heather (pictured above) is getting married!! Yea!! And Jason Dickenson is competing in a full distance Ironman!!! __________ Run 400m Walk 400m to recover x4 __________ ****ATTENTION**** There will NOT be an ATB Community workout this Saturday. We WILL have yoga at the box at 8:30am. Hope […]
Fran 21-15-9 Thrusters (95/65#) Pull Ups __________ Strength Under Pressure Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several versions of the Bear Complex. We will be using the […]