CFW Workout Of The Day
#TBT – Straight outta 2012…here are your two CFW Team Open Leaders before they got all their awesome muscles. If you want to be like them, sign up for the Open today- http://games.crossfit.com/ Talladega Nights For Time Run 800m 21 Box Jumps (24/20″) 21 KBS (53/35#) Run 400m 15 Box Jumps 15 KBS Run 200m […]
Are you ready for the Open? Next week we’ll have our 2016 CFW Team Draft during Wednesday’s Open Gym time. Get signed up here- http://games.crossfit.com/ ___ 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 […]
Thruster 1RM 15 minutes to build to a 1RM Thruster. ___ FR7N AMRAP 7 3/3, 6/6, 9/9, 12/12… Thruster (95/65#) Pull Ups In 7 minutes perform as much work as possible. Starting with 3 thrusters and 3 pull ups then 6/6… This is a timed workout. If you complete the round of 12, go on […]
AMRAP 4 30 Bar Over Burpees AMRAP Snatches (75/55#) Rest 4 minutes AMRAP 4 20 Bar Over Burpees AMRAP Snatches (115/75#) Rest 4 minutes AMRAP 4 10 Bar Over Burpees AMRAP Snatches (135/95#) […]
Clean & Jerk Complex 1 Power Clean 1 Hang Squat Clean 1 Jerk 15 minutes to work up to a heavy single in the complex. ___ 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean & Jerk (135/95#) Toes to Bar In 7 minutes perform as much work as possible. Starting with 3 clean & jerks […]
For Time 60 Calorie Row 50 Push Presses (95/65#) 40 KBS (53/35#) 30 Wallballs (20/14#) 20 Handstand Push Ups […]