Fit/Comp Front Squat 3-1-3-1-3-1 Keep the 3s in this effort at 80% of your 1RM. Climb in weight on each of the 1 reps to about 90%. Rest about 2-3 minutes between efforts.

“Slippery Slope” In teams of 3-4 AMRAP 40 100 Calorie Bike 100 Russian KBS (53/35#) 100 Burpees 100 MB Squat Cleans (20/14#) 100 Calorie Row

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

“Dip Stick” Fit AMRAP 15 15 Box Jump Overs (24/20″) 12 Push Ups 9 Power Cleans (115/80#) Comp AMRAP 15 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105#)

Our program “Fit/Strong/Comp” was a mainstay at CFW during the latter part of 2015. We used it as an opportunity to give more semi-individualized attention to member wants/needs. The three tracks allowed for members to… Monday 5-1-17

“MQ3″ 21-15-9 Shoulder to Overhead (135/95#) C2B Pull-Ups Today is a “Game Day” WOD. This is a workout from the CrossFit Games Masters Qualifier. Scale appropriately, hit it hard and have some fun!