Monday 4-11-11
Weighted Pull Up 5-5-5 __________ AMRAP 45s Sledgehammer strikes Prowler push (alternating with a partner) Toes to Bar x4 (15s to change stations) […]
Category: WOD
CFW Workout Of The Day
Thursday 4-7-11
CF Games Open WOD 11.3 AMRAP 5 (As Many Rounds/Reps As Possible in 5 minutes) Squat clean Jerk Men- 165# Women- 110# We’ll scale weight as needed. Check out a demo here: […]
Tuesday 4-5-11
CrossFit Total (2 & 3 of 3) Squat Deadlift You have three attempts to find your 1 rep max in each of these lifts. May The Force Be With You! […]
Monday 4-4-11
CrossFit Total (1 of 3) Press You have three attempts to find your 1 rep max in the press. __________ 6 Tabata Rounds for TOTAL SCORE of: Push ups KBS (44/26#) UPCOMING EVENTS: Take On The GAMES! Starting this Thursday for the rest of the month, we’ll be performing the CrossFit Games Open WOD during […]
You Don’t Have To Go Home But You Can’t Stay Here
This next week: March 28th -April 1st is our OFF WEEK at CFW. For those that are interested CFW will be open a few days for some “play time” check the schedule below: Tue 6:00-7:15pm Wed 6:00-7:15pm Thur 6:00-7:15pm Fri 10:00-11:00am If you can make it- GREAT! Otherwise- enjoy the week off. Walk, run, or […]
Thursday 3-24-11
ANGIE For time: 100 Pull ups 100 Push ups 100 Sit ups 100 Squats […]