CFW Workout Of The Day
Helen 3 RFT: Run 400M 21 KBS (53/35#) 12 Pull Ups __________ Strength Under Pressure Deadlift- Establish 5RM __ 3 RNFT (Rounds Not For Time): 10 GHD Sit Ups 10 Goodmornings (45/30#) SVEN IS COMING!! Register your team now for the CFW SVEN Challenge. Click HERE for more details. […]
My little girl turned 4 today! <sniff, sniff> We had a great time celebrating on Saturday with some of her cousins and classmates. She wanted a rainbow themed birthday and of course it included the standard b-day cake (which she barely touched- seriously, I ate more cake than she did!). We also included rainbow assorted […]
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders __________ SUP Every 3 minutes: Sprint 75 meters – ALL […]
Overhead Squat 3-3-3-3-3 __________ AMRAP 5 10 Push Ups (hand release) 5 Burpees […]
Sorry for the late post. Somebody had the bright idea of running 203 miles this past weekend 🙂 I got home around 1am and crashed shortly thereafter. The run was AWESOME and all of our CrossFitters did amazing with very little run prep! Team We Mustache ROCKED! On a 3 minute running clock: Run […]
Just a reminder that this week is an off week at CFW. We WILL have OPEN GYM! Monday-Thursday 6:15 – 7:30pm Come and work on your stuff. […]