CFW Workout Of The Day
Front Squat 1-1-1-1-1-1-1 Build up to the heaviest front squat possible. Rest as needed between reps. _____ It’s a CFW Christmas!!! This Wednesday from 7-9pm!! Where: Dave and Patricia’s- 479 N. Oak Branch Rd in Waxahachie (but out towards Maypearl) Head towards Maypearl on FM 66. Approximately 6 miles from I-35 to Oak Branch Rd. […]
Ready to try out CrossFit Waxahachie? Come check us out and have a little fun tomorrow at our FREE COMMUNITY WORKOUT at 9am!! Don’t forget, we do our Community WOD every 3rd Saturday of the month! See you there! […]
AMRAP 3 Min: 3 Power Cleans (115/75#) 6 Hand Release Push Ups 9 Squats Rest 1 Min x5 […]
Squat 5×3 (85% of most recent 3RM every 90s) _____ Press 15 Minutes to find 3RM _____ Deadlift 15 Minutes to find 5RM […]
15 Minutes to find 1RM Power Snatch (Compare to 11-27-12) _____ CF Games Open WOD 12.2 AMRAP 10 Minutes 30 Reps @ 75/45# 30 Reps @ 135/75# 30 Reps @ 165/100# As many as possible @ 210/120# (or use 50, 65, 80 and 90% of your 1RM) […]
CF Games Open WOD 11.4 AMRAP 10 Min: 60 Bar Facing Burpees 30 Overhead Squats (120/90#) 10 Muscle Ups* *if unable to perform a mu, complete 30 pull ups and 30 dips “Do what you can to not smack your face on the barbell.” -Tony Budding […]