Tuesday 7-24-12
400m Walking Lunge Beat the Coach- 12-16-07: 16:35/ 422 steps __________ Strength Under Pressure Burgener Total Snatch 1 Rep Clean & Jerk 1 Rep Front Squat 1 Rep *Perform a single maximal effort for the…
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…