4 RFT Run 200m 7 Deadlifts (225/135#) 50 Double Unders ___ Max Unbroken Pull Ups x4 Not for time. Banded if necessary.

CrossFit Team Series WOD #4 For Time 30 Calorie Row 30 Bar Facing Burpees 30 Hang Power Cleans (135/95#) Note- This should be a smoking fast day! Burn it down! We’ll have a great warm… 

The Fit In Five starts on Monday! Email me to save your spot and get added to our Facebook Group page! Details HERE.

Yoga at 8:30am Free for CFW members and only $5 drop in for new members.

3 RFT Run 400m 21 Pull Ups 12 KBS (53/35#)

Hey CFW guys & gals! We are gearing up for this year’s famous Gun Show (Guys Night) and Barbelles (Ladies Night). The Gun Show will throw down on Friday, September 26th ; and the ladies will…