CFW Workout Of The Day
“WORKOUT B” 5 RFT 5 Deadlifts (275/185#) 10 Burpees Time cap- 12 minutes This is one of the WODs from the 2008 CrossFit Games. At the time 275# was heavy-ish for the guys. This should be a heavy/fast grind. Scale the load as needed. […]
For Load Back Squat 7-7-7-7 ___ Max Strict Pull Ups x3 If unable to do strict pull ups, perform 5 sets of 5 with lightest band possible. Rest as needed between sets. […]
We will NOT have Community WOD this Saturday. There WILL be yoga at the box for you to enjoy at 8:30am. […]
“BOB4” For Time 100 Double Unders 15 Snatches (95/65#) 75 Double Unders 10 Snatches (115/75#) 50 Double Unders 5 Snatches (135/85#) 8 minute time cap. This will be a WOD Coaches Kara and Chris will have in the Battle on the Border June 11th. They get to split the load. It should be fun to […]
CFW Kids will have two summer camps starting in June. Check out all the details HERE. ___ “Row-Nastics V2” Perform Each For Time: Row 250m 10 Bar Muscle Ups Row 250m 20 Strict HSPU Row 250m 30 Toes to Bar Row 250m 40 HR Push Ups Row 250m 50 Air Squats You may sub C2B […]
Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in) […]