Friday 2-19-16
The CFW 2014 Open was the glorious year of the mustache. What’s your favorite Open memory? ___ 10 Rounds 1 Weighted Pull Up 3 Strict Pull Ups 5 Kipping Pull Ups For weighted pull-ups place… Friday 2-19-16
Thursday 2-18-16
#TBT – Straight outta 2012…here are your two CFW Team Open Leaders before they got all their awesome muscles. If you want to be like them, sign up for the Open today- http://games.crossfit.com/ Talladega Nights… Thursday 2-18-16
Wednesday 2-17-16
Are you ready for the Open? Next week we’ll have our 2016 CFW Team Draft during Wednesday’s Open Gym time. Get signed up here- http://games.crossfit.com/ ___ Open Gym 6-8am & 5-7pm Members are encouraged to… Wednesday 2-17-16
Tuesday 2-16-16
Thruster 1RM 15 minutes to build to a 1RM Thruster. ___ FR7N AMRAP 7 3/3, 6/6, 9/9, 12/12… Thruster (95/65#) Pull Ups In 7 minutes perform as much work as possible. Starting with 3 thrusters… Tuesday 2-16-16
Monday 2-15-16
AMRAP 4 30 Bar Over Burpees AMRAP Snatches (75/55#) Rest 4 minutes AMRAP 4 20 Bar Over Burpees AMRAP Snatches (115/75#) Rest 4 minutes AMRAP 4 10 Bar Over Burpees AMRAP Snatches (135/95#)