CFW

Tuesday 6-18-13

CFW — Tue, 18 Jun 2013 01:39:43 +0000

Push Jerk 3-3-3-3-3

Ladies tank coming up! Sign up sheets will be at the box this week. $20 each or $35 for two. Here’s the design and colors:

We’re doing them in Blue Marble, Red Marble and Charcoal Heather Grey. I have a sample of the Blue Marble at the box. You can check out the other colors here.

Monday 6-17-13

CFW — Sun, 16 Jun 2013 23:07:41 +0000

Deadlift 3-3-3-3-3

Then just for fun:

3 Stroke for max watts on C2

The vid cuts off before showing his attempt. This vid shows his first go at it:

3 Stroke Max from CrossFit East Sac on Vimeo.

Friday 6-14-13

CFW — Fri, 14 Jun 2013 00:11:33 +0000

Can you spot the CFWers in this pic?

4 RFT:

Run 400M
21 Thrusters (75/45#)
9 Pull Ups

Thursday 6-13-13

CFW — Thu, 13 Jun 2013 00:56:56 +0000

CrossFit Kids Waxahachie- “Big Dawgs” Day 1.

Front Squat 5-5-5-5-5

Tuesday 6-11-13

CFW — Tue, 11 Jun 2013 02:00:00 +0000

Every 3 Minutes:

20 Russian KBS (53/35#)
Sprint 200M

Monday 6-10-13

CFW — Mon, 10 Jun 2013 00:24:16 +0000

Max Reps:

5 Minutes of Double Unders
5 Minutes of Clean & Jerk (95/65#)
3 Minutes of Double Unders
3 Minutes of Clean & Jerk
1 Minute of Double Unders
1 Minute of Clean & Jerk

Note To Self- Keep Being Awesome

CFW — Sun, 09 Jun 2013 19:19:31 +0000

You guys crushed the month of May!! PRs all over the place!!

As we get into the heat of summer it’ll be time to keep on cruisin’!

Set some goals and go after them! We’ll have a chance to hit some great benchmark workouts in the next 6 week cycle. When they come up, check your previous time and strategize/visualize how you’re going to best it.

ALL IN! STRONGER. FASTER. BETTER.

The board’s empty. Let’s fill it up again!

Friday 6-7-13

CFW — Fri, 07 Jun 2013 02:10:59 +0000

Deadlift 5-5-5-5-5

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The new CFW men’s “functional tank” will be available next week. $20 each or $35 for two.

Thursday 6-6-13

CFW — Thu, 06 Jun 2013 02:21:51 +0000

For Time:

50 Wallballs (20/14#)
40 Burpees
30 KBS (53/35#)
20 Walking Lunges
10 Toes to Bar

Tuesday 6-4-13

CFW — Tue, 04 Jun 2013 02:00:24 +0000

A1) Dumbbell Snatch 10-10-10 (5R/5/L- alternating)

A2) Chest to Bar Pull Ups 10-10-10

B1) Handstand Push Up 10-10-10

B2) Heavy Rope Jump 25-25-25

*Alternate between A1/A2 resting 2-3 minutes between each. Go as heavy as possible for DB Snatch.

*Again alternate between B1/B2. Rest 2-3 minutes between each.