Friday 8-12-16
#TeamThrowdown For Time 100 Calorie Row 75 Bar Over Burpees 50 Deadlifts 75 Bar Over Burpees 100 Calorie Row Complete in teams of 3-4. There is a 35 minute time cap on this WOD.
Thursday 8-11-16
Snatch 1RM Take 20 minutes to build up to a 1RM Snatch- Squat or Split Snatch is acceptable. ___ Clean & Jerk 1RM Take 20 minutes to build up to a 1RM Clean & Jerk.
CFW Empowered- Britteney
Britteney’s CrossFit journey began a year ago. Her commitment and dedication has paid off greatly in a very short amount of time. Since beginning CrossFit, she has run her first half and full marathons and…
Tuesday 8-9-16
3 Rounds Row 500m 40 Double Unders 30 AbMat Sit Ups 20 Pull Ups Score is your slowest round. Rest 2-3 min between each round.
Monday 8-8-16
The Chief 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between rounds. Score is total full rounds. Partial rounds do not count.