Fit/Strong/Comp Snatch 1RM Fit/Strong For Time Row 500m into 3 RFT 10 Box Jumps 10 KBS (53/35#) 10 Burpees Comp 5 RFT 10 Jerks (135/95#) 10 Toes to Bar 10 Burpees ___ Box Briefs CFW will be closed Thursday evening and Friday this week. Trifecta this Saturday- WOD, tacos and yoga starting at 6am. […]
The CF Games Open is less than 2 months away! We’re going to be very “Open focused” over the next couple of months. What does that mean? CrossFit. Lots of old school CrossFit. Time to turn the screws! Fit/Strong/Comp Squat Clean 1RM Fit/Strong AMRAP 10 3 Power Cleans (65% of today’s max) 3 Toes To […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief CFW will be closed Thursday, Dec 24th and Friday, Dec 25th for Christmas. This Saturday is yoga at 8:30am. […]
Always a pleasure to have Masters Games Competitor, Lidia Beer, in the house! ___ CFW Holiday Hours this week: Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- Closed Friday- Closed Saturday- Normal schedule ___ Fit/Strong Back Squat 3-3-3-3-3 ___ Wallball Biathlon 100 Wallballs (20/14#) for time* *Run 100m every time you break up […]
CFW Holiday Hours this week: Monday- Normal schedule Tuesday- Normal schedule Wednesday- Normal schedule Thursday- Closed Friday- Closed Saturday- Normal schedule Fit Complete 5 Rounds (each for time) Row 250m 10 Box Jumps (24/20″) 10 Deadlifts (185/135#) Rest 2-3 minutes between each round Strong 5 RFT 7 Deadlifts (275/175#) 21 Double Unders Comp With a […]
5 RFT 25 Box Jump Overs (you must land on top of box) 12 Alternating DB/KB Snatches (35-53/15-35#) 3 Rope Climbs (sub 15 Pull Ups) ___ Box Brief This Saturday is our Free Community WOD at 8:30am. Be here for the 12 Days of Christmas WOD! CFW will be closed Thursday, Dec 24th and Friday, […]