Friday 12-18-15
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… Friday 12-18-15
Thursday 12-17-15
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 +… Thursday 12-17-15
Wednesday 12-16-15
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… Wednesday 12-16-15
Tuesday 12-15-15
“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… Tuesday 12-15-15
Monday 12-14-15
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… Monday 12-14-15
Friday 12-11-15
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… Friday 12-11-15