CFW Workout Of The Day
Join us Monday for Murph. Any CrossFitters visiting the area are welcome to join our guys and gals at CFW for this WOD. We will ONLY have an Open Gym time from 6-10am today. You can do “Murph” rx’d, scaled or with a team. Come at the top of the hour to get ready for team […]
The Longest Mile For Time Run 400m 21 Pull Ups 21 Thrusters (95/65#) Run 400m 15 Pull Ups 15 Power Cleans (95/65#) Run 400m 9 Pull Ups 9 Jerks (95/65#) Run 400m […]
AMRAP 5 1 Handstand Pushup, 20 Double-Unders 2 Handstand Pushups, 20 Double-Unders 3 Handstand Pushups, 20 Double-Unders Continue to add 1 HSPU per round… Rest 3 Minutes AMRAP 5 5 Push Ups 10 Air Squats 15 KBS (53/35#) Rest 3 Minutes For Time Run 800m […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
“WORKOUT B” 5 RFT 5 Deadlifts (275/185#) 10 Burpees Time cap- 12 minutes This is one of the WODs from the 2008 CrossFit Games. At the time 275# was heavy-ish for the guys. This should be a heavy/fast grind. Scale the load as needed. […]
For Load Back Squat 7-7-7-7 ___ Max Strict Pull Ups x3 If unable to do strict pull ups, perform 5 sets of 5 with lightest band possible. Rest as needed between sets. […]