CFW Workout Of The Day
Fight Gone Bad Welcome to a CrossFit classic. I remember my first FGB. The first round…not so bad. After that, things got spicy. Work hard, pace smart and have fun. Let’s see how many of you guys can get 300+ reps today. In this workout you will rotate through five stations for one minute each. […]
Fit/Strong/Comp Tempo Front Squat – Build to a Heavy 3 The tempo for today is 5 seconds in the descent of the front squat. Hold 1 second in the bottom then explode back up. Fit 500m Row Time Trial Strong Max Strict Pull Ups x3 Comp EMOM 12 1- 7 Front Squats (60% of today’s […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs CFW Christmas Party is this Saturday from 6-9pm. We’ve moved the festivities to the box and are looking to have some fun! Try as we might, it looks like the house won’t be ready for all of you guys this […]
Fit/Strong/Comp 4 RFT 7 Toes to Bar 14 KBS (53/35#) 21 Burpees […]
Monday Mayhem #1 Fit/Strong/Comp For Time 50 HSPU 75 Pull Ups 100 Sit Ups 125 Squats We will do this “Angie Style” meaning that you must go in order and complete all of one movement before moving to the next. ___ Box Briefs CFW Christmas Party is this Saturday from 6-9pm. We’ve moved the festivities […]
Fit/Strong/Comp Today is a major technique day for all of our groups. The focus will be on form more so than weight. Work up to a perfect form single and move on. Snatch Grip Push Press (from behind the neck) 3-2-1-1-1 Snatch Balance 3-2-1-1-1 Overhead Squat 3-2-1-1-1 ___ AMRAP 10 9 Squat Cleans (135/95#) 15 […]