CFW Christmas Party
When: Wednesday, December 19th from 7-9pm Where: Dave and Patricia’s- 479 N. Oak Branch Rd in Waxahachie (but out towards Maypearl) Head towards Maypearl on FM 66. Approximately 6 miles from I-35 to Oak Branch…
Monday 12-10-12
CF Games Open WOD 11.4 AMRAP 10 Min: 60 Bar Facing Burpees 30 Overhead Squats (120/90#) 10 Muscle Ups* *if unable to perform a mu, complete 30 pull ups and 30 dips “Do what you…
Friday 12-7-12
Pull Up Ladder With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets…
Thursday 12-6-12
Squat 5×3 (75% of most recent 3 RM every 90s) _____ AMRAP 1 Min: Box Over Burpees (24/18″) Pull Ups DB Ground to Overhead (25/15#) Rest 1 Min. X3 Just like FGB, it’s max reps…
CrossFit Adaptations Part 9- Agility
The ability to minimize transition time from one movement pattern to another. That’s essentially all we’re talking about in regards to agility. “How fast can you turn around that cone and go at 90 degrees,”…
Tuesday 12-4-12
“Dead Waiter Running” 5 RFT: Run 200M 15 Deadlifts (155/115#) DB Waiter Walk- 60ft per arm (35-45/15-25#) 15 Push Ups