CFW Workout Of The Day
If there’s one thing I’m proud of about my job, it’s getting first responders (firefighters, military and law enforcement) fit to do their job. So proud of these guys: Thanks CFW! We killed a 110 story climb and were still ready to work once we reached the top. -Daniel Rozier ___ Amanda 9-7-5 Muscle Up […]
4 RFT: 6 Deadlifts (275/185#) 12 Burpees 40 Double Unders ___ OTM 12 Odd: 3-5 Squat Therapy Even: 3-5 Muscle Ups ___ Robyn Trog will be teaching a women’s self defense class this Saturday from 2-4pm. There are 4-5 spaces available. More info below: There will be 1 session per month- September 7, October 5, […]
CrossFit Games Open WOD 13.4 AMRAP 7 3/3, 6/6, 9/9, 12/12… Clean & Jerk (135/95#) Toes to Bar In 7 minutes perform as much work as possible. Starting with 3 clean & jerks and 3 toes to bar then 6/6… This is a timed workout. If you complete the round of 12, go on […]
For Load: Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 Compare to 6-24-13 […]
***There will ONLY be one GROUP CLASS today at 6am. We’ll also have OPEN GYM from 7-8:30am. Pick one and get your WOD on! See you then! I currently have the privilege to train with four awesome local firefighters. These guys just show up and work hard! It’s guys like these that I’d want to […]
For Time: 10,8,6,4,2 Handstand Push Up 2.4.6.8.10 Power Cleans (155/105#) Skill: OTM 12 4-6 Pistols 10-30 Double Unders […]