Friday 12-15-17

“14.1” AMRAP 10 30 Double Unders 15 Power Snatches (75/55#) ___ BOX BRIEFS This Saturday (the 16th) is our CFW Christmas Party from 10a-1p. Bring a dish to share and drinks for your crew. Bring the family and we’ll have the fun and games! CFW will be closed the week of 12-25-17 thru 1-1-18 for

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Thursday 12-14-17

“Stand By Me” Teams of 2 Row 2k 1 Mile Sandbag Run (30/20#) Row 2k Partner teams will split the row and complete the run together. Compare to 9-15-17 ___ BOX BRIEFS This Saturday (the 16th) is our CFW Christmas Party from 10a-1p. Bring a dish to share and drinks for your crew. Bring the

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Wednesday 12-13-17

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone ___ BOX BRIEFS This Saturday (the 16th) is our CFW Christmas Party from 10a-1p. Bring a dish to share and drinks for your crew. Bring the family and we’ll have the fun and games! CFW will be closed the week of

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Tuesday 12-12-17

“Four Thirty” AMRAP 20 30 Alternating DB Power Snatch (50/35#) 30 Box Jumps (24/20”) 30 Wallballs (20/14#) 30 AbMat Sit Ups ___ BOX BRIEFS This Saturday (the 16th) is our CFW Christmas Party from 10a-1p. Bring a dish to share and drinks for your crew. Bring the family and we’ll have the fun and games!

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Monday 12-11-17

The CFW Patch. You want to earn one. You need to earn one. What should you do? Something awesome. Something that will stretch you. Something “outside the box.” What is patchworthy? GoRuck Challenge. 10k Race. Spartan Race. Area CrossFit Competitions. Go above and beyond to claim your prize. You can do it! ___ For Load

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Friday 12-8-17

“Full Bore” Teams of 3 AMRAP 20 7 Kettlebell Swings (70/53#) 10/7 Assault Bike 7 Toes to Bar Teammates complete full rounds, then switch.

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