CFW Workout Of The Day
**WE WILL HAVE ONLY ONE CLASS TODAY AT 8AM** Hope everyone has a great Memorial Day! We are thankful for the men and women who have given much in service for our great country! With that in mind the WOD today is: Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who […]
5 RFT: 10 Lunges 15 KBS (53/35#) 20 Sit Ups 25 Double Unders **THERE WILL ONLY BE ONE SCHEDULE CLASS FOR NEXT MONDAY, MAY 28TH. JOIN US AT 8AM FOR A GREAT WOD!!** […]
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 […]