Friday 6-6-14
Sprint Drills ___ Sprint 10 x 30m ___ Strict Press Find 3RM – Compare to 5-15-14 ___ AMRAP 8 8 Dynamic Push Ups 8 BB Skull Crushers […]
Category: WOD
CFW Workout Of The Day
Thursday 6-5-14
“Event 6” For Time: 50 Calorie Row 50 Box Overs (18″) 50 Deadlifts (135/95#) 50 Wallballs (20/14#) 50 Ring Dips 50 Wallballs 50 Deadlifts 50 Calorie Row We’ll do a semi-scaled version of this CF Games Regional WOD. We’ve lowered the weight on the deads and are having the guys jump the 18″ long-wise. There […]
Wednesday 6-4-14
Open Gym 6-8am & 5-7pm ___ I tend to eat more carbs as fuel on training days. Sweet potatoes and varieties of squash usually are my go to. But sometimes a little rice is a nice change of pace. This recipe came from John Welbourn of CrossFit Football. Our early (5:30am) and mid-day (3:30pm) strength […]
Tuesday 6-3-14
Front Squat 3-3-3-3-3 ____ 12-9-6 OHS (95/65#) *200m run after every set of OHS […]
Monday 6-2-14
For Time: 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95#) Perform 5 burpees after each set of PC. […]
Saturday 5-31-14
Yoga at 8:30am Free for members and only $5 drop in for nonmembers. […]