CFW Workout Of The Day
Fit AMRAP 15 5 Power Cleans (95/65#) 10 Burpees Strong AMRAP 15 5 Power Cleans (135/95#) 5 Burpees Comp AMRAP 15 5 Power Cleans (155/105#) 5 Burpees Over Bar Fit/Strong/Comp On a 6 minute running clock, perform unbroken pull ups: 3-6-9-12-15-18- Return to 3 and work back up when you have to break up a […]
Fit Tabata Row 8 rounds of 20s on and 10s off. Goal: Men-1000m/ Women- 850m Front Squat 3-3-3-3-3 Strong Back Squat H3 3 Rounds In 90s complete the following- Run 50m 30 Russian KBS (53/35#) Rest 2 minutes between rounds. Comp Back Squat H3 AMRAP 10 10 Power Snatch (95/65#) 15 Calorie Row […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Fit/Strong/Comp Power Clean 5-5-5-5-5 4 RFT 15 Box Jumps (24-40/18-30″) Run 400m […]
Is your trainer a coach or just a guy/gal who yells? I’m all for motivation. Each of us need a push every now and then. But constant yelling and hype barking with beginner and intermediate CrossFitters isn’t exactly a good thing. A coach is someone who instructs on form, technique, posture and position. He yells […]
Fit/Strong/Comp Bench Press 5-5-5 Metcon Monday For Time 70 KBS (53/35#) 60 Air Squats 50 Push Ups 40 Lunges 30 Toes to Bar 20 KB Snatches (alternating) 10 Handstand Push Ups […]