Friday 12-11-15


Welcome to a CrossFit classic. I remember my first FGB. The first round…not so bad. After that, things got spicy. Work hard, pace smart and have fun. Let’s see how many of you guys can get 300+ reps today.

In this workout you will rotate through five stations for one minute each. After the 5th station, you will take a 1 minute break before completing 2 more rounds.

3 Rounds for Max Reps

Wallball (20/14#) 10/9 ft target. (Reps)
Sumo Deadlift High Pull (75/55#) (Reps)
Box Jump (18″) (Reps)
Push-press (75/55#) (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 7-23-15


Box Briefs

CFW Christmas Party is this Saturday from 5-9pm. We’ve moved the festivities to the box and are looking to have some fun!

Bring a dish to share and BYOB.

This is a family friendly event so bring the kids. Looks like the Scavenger Hunt will be rained out so we’ve planned some “reindeer games” that will start around 5pm.

Let’s get ready to party!!


Last year CFW adopted two families who otherwise wouldn’t have had much for Christmas and made their holiday very bright. This year we have two 17 year old high school guys we get to bless with an awesome Christmas surprise. They have asked for things like shirts and pants and big dream items like a tablet and a karaoke machine, respectively. You can drop money in this wrapped box all week through Saturday’s Christmas party and we’ll get the needs and wishes met sharing the love and awesome that you guys have which makes CFW so special.

Sarah Pruitt's photo.