Monday 7-23-12
So, I’ve got good news for some of you- NO RUNNING AT ALL THIS WEEK (except maybe Friday)…see, I’m not so bad! __________ DE Press 8×2 every 60s at 50% of 1RM Rest 3 Minutes…
It All Starts With Elements
Chances are if you’re just looking into starting at CFW, you may be out of shape and/or have never touched a barbell before. Putting you in one of our regular classes right off the bat…
Friday 7-20-12
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00 __________ Three rounds, each for time, of: Run 800m 21 Russian KB Swings, 2/1.5 pood 12 Handstand Push ups Rest…
Thursday 7-19-12
“Tired” AMRAP 20 5 Tire Flips 10 Sit Ups 15 KBS (35-44#/18-20#) Run 400M __________ Strength Under Pressure DE: Deadlift 10×2 @ 50% of 1RM. On the minute. DE= Dynamic Effort Typically taking 50-70% of…
Is CrossFit Right For You?
I get told by a lot of people, “I could NEVER do what you guys do at CFW!” When they see the pics and vids of workouts or they see what the workout of the…
Tuesday 7-17-12
Row 500m time trial Take 2-3 efforts to find your fastest 500m row. Rest 3-5 min. Then complete: 3 RFT: 15 Wallball (20/14#) 15 Power Snatch (75/45#) __________ Strength Under Pressure Squat 3×5 (add…