Big Clean Complex 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk 1 complex = all […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ 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, Dec 25th for Christmas. […]
“SuperFit” Dudes Fit Jackie For Time Row 1000m 50 Thrusters (45/33#) 30 Pull Ups Compare to 11-24-15 Strong Tempo Deadlift 3-3-3-3-3 The deadlift tempo today will be 3 seconds down from the top position. Hold 1 second at the top, descend for 3 seconds to the floor, and explode back to the top of the […]
Justin searches for Rudolph’s nose. Check out the CFW Christmas Party pics HERE Fit Row 500m 15 Burpees x4 Athletes will alternate on the rower and complete 4 rounds of Row/Burpees. Strong For Time 30 Back Squats (BW/ 60% BW) ___ Minute Maxes AMRAP 1 – Wallballs (20-30#/14-20#) Rest 1 Minute AMRAP 1 – Toes […]
Fight Gone Bad Welcome to a CrossFit classic. I remember my first FGB. The first round…not so bad. After that, things got spicy. Work hard, pace smart and have fun. Let’s see how many of you guys can get 300+ reps today. In this workout you will rotate through five stations for one minute each. […]
Fit/Strong/Comp Tempo Front Squat – Build to a Heavy 3 The tempo for today is 5 seconds in the descent of the front squat. Hold 1 second in the bottom then explode back up. Fit 500m Row Time Trial Strong Max Strict Pull Ups x3 Comp EMOM 12 1- 7 Front Squats (60% of today’s […]