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… 

“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!

For Load Deadlift 3-3-3-3-3 Compare to 1-31-17

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

“Crowbar” AMRAP 4 18 Power Snatch (95/65#) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4 15 Power Snatch (115/80#) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4 12 Power Snatch (135/95#)… 

Big Thanks to everyone for making Sven 8 our best one yet! ___ “Warm Fuzzy” For Time 27-21-15-9 Wallball (20/14#) Box Jump (24/20”) Compare to 1-30-17