Thursday 3-7-13
A LOT of you guys already know the WOD for tomorrow because you’ve been texting me non-stop since 7pm. Just in case you didn’t see it, I’ll go ahead and post it. Well played, CF…
Game On
OK, friends, it’s that time of year- the 2013 CF Games Open is upon us!! CFW will be taking on the Open WODs during our regularly scheduled classes each Thursday for the next 5 weeks.…
Tuesday 3-5-13
DE Back Squat 75% of 1RM 6×1 every 60s ___ Every Minute On The Minute x3 10 Russian KBS (53/35#) 3 Broad Jumps (6/4′) Rest 1 Minute Every Minute On The Minute x3 10 Push…
Monday 3-4-13
The 2013 CrossFit Games first workout will be announced Wednesday night! Who’s ready to throw down??!! Thursdays in March are going to be ROCKIN’!!! Press 3-3-3 For time: 9 Presses (95/65#) Run 400M 15 Push…
Friday 3-1-13
Deadlift 3-3-3-3-3 ___ 3 Rounds: 5 Deadlifts (use 60% of your above 3RM) 10 Burpees Run 400M Rest 1 minute between rounds.
Thursday 2-28-13
“Strong Unicorn” 3 Rounds For Max Reps Row (calories) Wallball (20/14#) Ring Rows Push Ups KBS (35/20#) 60s at each station for max reps. Rest 30s between each station.