Monday 3-11-13
Strength Front Squat 5-4-3-2-1 ___ Conditioning Max Reps 1 Minute- Double Unders 1 Minute- Push Ups 1 Minute- Toes to Bar 1 Minute- Push Ups 1 Minute- Double Unders Rest 1 Minute- Max Calorie Row…
Friday 3-8-13
Awesome job on 13.1 guys!! Enter your scores ASAP so I can validate them. Don’t wait till Sunday to post it!! Do it now! ___ Floor Press 3-3-3-3-3 ___ Deadlift 5-5-5 ___ 3 Rounds Not…
Thursday 3-7-13
A LOT of you guys already know the WOD for tomorrow because you’ve been texting me non-stop since 7pm. Just in case you didn’t see it, I’ll go ahead and post it. Well played, CF…
Game On
OK, friends, it’s that time of year- the 2013 CF Games Open is upon us!! CFW will be taking on the Open WODs during our regularly scheduled classes each Thursday for the next 5 weeks.…
Tuesday 3-5-13
DE Back Squat 75% of 1RM 6×1 every 60s ___ Every Minute On The Minute x3 10 Russian KBS (53/35#) 3 Broad Jumps (6/4′) Rest 1 Minute Every Minute On The Minute x3 10 Push…
Monday 3-4-13
The 2013 CrossFit Games first workout will be announced Wednesday night! Who’s ready to throw down??!! Thursdays in March are going to be ROCKIN’!!! Press 3-3-3 For time: 9 Presses (95/65#) Run 400M 15 Push…