Thursday 2-11-16
For Time 60 Calorie Row 50 Push Presses (95/65#) 40 KBS (53/35#) 30 Wallballs (20/14#) 20 Handstand Push Ups […]
Category: WOD
CFW Workout Of The Day
Wednesday 2-10-16
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) […]
Tuesday 2-9-16
Lynne 5 Rounds for Max Reps: Bodyweight Bench Press Pull Ups Rest as needed between each effort. There is NO time component to this WOD. Scale loading as needed. Score is total reps over 5 round. Compare to 1-5-16. […]
Monday 2-8-16
Get signed up for The CrossFit Games Open and then download the app to keep track of your place in the world, region and the box! Right now coach is winning 😉 ___ Tabata Row 8 rounds of 20s on/ 10s off. Goal for the tabata row is Men-1000m/ Women- 850m ___ Front Squat 5RM […]
Friday 2-5-16
Barbell Complex 1 Power Clean 1 Hang Squat Clean 1 Jerk (Push or Split) Build to a heavy set for this complex. ___ Perform Grace at 50% of today’s complex. 30 Clean & Jerks for time. […]