Fit 3 RFT Run 400m 12 Deadlfits (185/115#) 21 Box Jumps (24/18″) Strong Power Clean 1RM EMOM 10 2 Power Cleans at 80% 100 Bar Push Ups Comp 3 RFT Run 400m 12 Deadlifts (225/155#) 21 Box Jump Overs (24/20#) EMOM 14 Odd- Row (21/18 cals) Even- 1 Power Clean + 1 Squat Clean […]
Fit Front Squat 3-3-3-3-3 AMRAP 15 10 Plyometric Push Ups 10 Sandbag Squats (30/20#) 200m Sandbag Run (30/20#) Strong Front Squat 3-3-3-3-3 Push Press 3-3-3-3-3 Weighted Pull Up 3-3-3-3-3* *perform 4 sets of 10 strict (banded) pull ups if unable to do weighted. Comp Glen 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope […]
#FunFriday In teams of 3-4 complete the following: AMRAP 7 of Push Presses 50 reps at 95/65# 50 reps at 105/75# Max reps at 115/85# Rest 3 min AMRAP 7 of Back Squats 50 reps at 115/75# 50 reps at 135/95# Max reps at 155/115# Rest 3 min AMRAP 7 of Deadlifts 50 reps at […]
Friend Week Gone Bad Today’s WOD will be done “Fight Gone Bad” style. In this workout you will complete a minute of work at 5 different stations. After the 5th station you will get a 1 minute break. Complete 3 rounds total for max reps. Box Jumps (24/20″) DB Snatch (alternating) Hand Release Push Ups […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief Community WOD will be Saturday, October 17th at 8:30am. Bring a friend and head to Fresh afterwards for coffee and cupcakes (some will even be paleo)! […]
John Gloria has been training at CFW since 2012 when he and his older brother Jay attended Coach Kara’s CrossFit Teens summer program. His lifelong training in Ju Jitsu gave him a strong foundation in body weight strength, agility, and movement awareness and only enhanced his adaptation to CrossFit. Watching John grow and make tremendous […]