Football Gone Bad Three 1 minute rounds for time: 1. DB Thrusters (45/25#) 2. Box Jumps (18″) 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is […]
For Time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees […]
Sarah is another one of the few who have made the transition from BFC back in 2009 to present day CFW. Over that time she’s been working- HARD! She’s come a long way since she started with us and is still giving whatever it takes to move forward, improve and change her life! It hasn’t […]
Front Squat 1-1-1-1-1-1-1 Build up to the heaviest front squat possible. Rest as needed between reps. Compare to 12-17-12. Kendrick Farris with a 508# front squat: […]
Training. For Life. I like this theme in regards to CrossFit training. In fact, it’s the tagline to my training blog. When I first started doing CrossFit and before I regularly trained at a CF gym, people would always ask me, “What are you training for?” My answer would be, “Life.” I believe CF training […]
Deadlift 2 Reps every 30s for 5 min (22 total reps) at 60% of 1RM. _____ 5 Rounds Not For Time: 2a) 40′ Farmer’s Carry- Men 70 or 100#/ Women 44 or 53# 2b) 40′ Bear Hug Sandbag Carry- Men 100#/ Women 75# 2c) 40 Sledgehammer Strikes (20L/ 20R)- Men 10#/ Women 6# _____ Don’t […]