CFW Workout Of The Day
For Time 5 Ground to Overhead (185/125#) 10 Ground to Overhead (155/105#) 15 Ground to Overhead (135/95#) 20 Ground to Overhead (115/75#) Scale loads as needed. Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in the Open in the past few […]
Yoga at 8:30am Free for members and only $5 drop in for non-members […]
The Chief 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between rounds. ___ The Chief has to be one of my favorite WODs. I’m not really sure why. It seems like the mix of movements and the rep scheme is just right for continual motion. See how […]
Front Squat 3-3-3-3-3 Increase the weight as you build through the sets. The goal is to hit the last 3 at 75-85% of your 1RM. We last found a 1RM on 1-8-15. ___ Pull Ups 5 sets of 8 reps Work smoothly and try to do each set unbroken. If you’re working towards the Open, […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Bench Press Take 20 minutes to work up to a 3 rep heavy. ___ Sandbag Complex SB Get Up SB Lunges (3R/3L) SB Step Ups (3R/3L) Work for 3-4 sets. Go as heavy as possible. ___ The OPEN is coming! Have you signed up for the CrossFit Games Open yet? This year with a scaled […]