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! […]
Category: WOD
CFW Workout Of The Day
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 […]
Tuesday 3-22-11
Press H3 (build quickly to a heavy 3 rep press) __________ OTM 5 5 Push Press (every minute on the minute perform 5 push presses with previous press weight) __________ Alt 2 Min x3 5 Depth push up 5 DB Ext Rot (10/15#) (Every 2 minutes alternate between depth push ups and ext rotations) […]
Monday 3-21-11
Front squat 3-3-3-3-3 For time: 30 DB Squat Cleans Choose heaviest DBs you can manage. […]