Friday 4-22-16
“Double Trouble” 3-4 person teams AMRAP 12 50 Box Jumps (24/20″) 75 Ball Slams (40#) 100 Russian KBS (53/35#) 125 calorie Row (must change every 25 cals) Rest 5 Minutes For Time 100 Power Snatches (95/65#) […]
Category: WOD
CFW Workout Of The Day
Thursday 4-21-16
How do you Sven? Matching team shirts? Bling? Bring your swagger and get ready for some fun! Sven 7 is coming Saturday, April 30th! Don’t forget to bring a side for lunch after the event. CFW will be providing the meat. Speaking of Sven…scroll down for WOD 1 of this epic CFW funfest! ___ Back […]
Wednesday 4-20-16
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) ___ Sven 7 is 10 days away and we’re ready to ROCK & ROLL!! Does anyone think we’ll see slingshots again? […]
Tuesday 4-19-16
Here is a CrossFit Classic for you guys. Enjoy! Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least […]
Monday 4-18-16
Back Squat 3×5 (add 5-10 lbs from last workout) ___ “Half Mile” One Sprint Round For Time Calorie Row (25/20) 25 Heavy Rope Jumps 25 Burpees Compare to 3-10-16. Who is going to beat Coach Chris’ time of 2:34? […]
Saturday Yoga
Heads up, crew! We will have Yoga this Saturday instead of the normal 3rd Saturday ComWOD. See you on the mat at 8:30am! […]