Thursday 5-21-15
Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete 5 rounds for max load. Rest as needed between efforts. […]
Category: WOD
CFW Workout Of The Day
Wednesday 5-20-15
Wednesday Weightlifting 6-8am & 5-6pm** Yoga 9:30am & 7:15pm ($5 drop in) ___ **Jet Fuel (performance nutrition) will be tonight at 6pm. […]
Tuesday 5-19-15
Where will your fitness take you? ___ Front Squat 3 at 60% 2 at 70% 1 at 80% 3 at 70% 2 at 80% 1 at 90% Every 2 mintues. Front squat percentage is based on 3RM found last week on 5-11 or 5-12. If you did not find a 3RM, take today to find […]
Monday 5-18-15
Great time at the 2015 CrossFit Games South Regional “Chipper Monday” 21 Russian KBS (53/35#) 21 KB Front Rack Walking Lunges (single arm) 21 HSPU (sub HR Push Up) Run 800m 15 Russian KBS 15 KB Front Rack Walking Lunges 15 HSPU (sub HR Push Ups) Run 400m 9 Russian KBS 9 KB Front […]
Saturday 5-16-15
Yoga at 8:30am. Free for members. Only $5 drop in for non-members. […]
Friday 5-15-15
In teams of 3-4 complete the following: 2000m Row (switch off every 250m) 50 Kettlebell Snatches (53/35#) 100 Push Presses (95/65#) 50 Kettlebell Snatches 2000m Row One athlete working at a time to complete the reps. ___ Box Brief Friday Night Endurance continues tonight at 5:15pm. Due to the CrossFit Games Regionals this weekend, there […]