Saturday 1-10-15
Yoga at 8:30am Free for members. $5 drop in for non-members. […]
Category: WOD
CFW Workout Of The Day
Friday 1-9-15
5 RFT 10 Push Presses (95/65#) 10 Box Jumps ___ “Jacked Street Friday” Bar Push Ups- Max Reps Rest 90s Hammer Curls- Max Reps Rest 90s x3 ___ Box Brief Friday Night Lifts starts tonight at 5:15pm. Open to all CFW members. […]
Thursday 1-8-15
The goal today is to find a new 1RM front squat. After a good warm up, you’ll have 3 chances to find a max. Front Squat Every 2 minutes x6 6 reps at 50% 4 reps at 60% 2 reps at 70% 1 rep at 80% 1 rep at 85-90% 1 rep at 90-95% Rest […]
Tuesday 1-6-15
AMRAP 20 60 Bar Over Burpees 30 Power Cleans (95/65#) 10 Chest to Bar Pull Ups The goal is for everyone to get deep into a second round of this WOD. Set a good pace and grind! ___ Box Brief Friday Night Lifts starts this week- every Friday night at 5:15pm until the CF Games […]
Monday 1-5-15
Hey CFWers! Here are a few things you need to know about your up coming training: 1) We’re about to prep for the CrossFit Games Open. If you’re not exactly gunning for the Open, don’t worry, you’re still going to get the fantastic results you’re wanting out of your training. If you are getting ready […]