Tuesday 4-12-11
Squat 12 x 2 (75s rest) You will use 50% of you 1 rep max for this effort. Focus on full depth and moving the weight upward quickly out of the bottom. __________ 3 x…
Monday 4-11-11
Weighted Pull Up 5-5-5 __________ AMRAP 45s Sledgehammer strikes Prowler push (alternating with a partner) Toes to Bar x4 (15s to change stations)
Thursday 4-7-11
CF Games Open WOD 11.3 AMRAP 5 (As Many Rounds/Reps As Possible in 5 minutes) Squat clean Jerk Men- 165# Women- 110# We’ll scale weight as needed. Check out a demo here:
Tuesday 4-5-11
CrossFit Total (2 & 3 of 3) Squat Deadlift You have three attempts to find your 1 rep max in each of these lifts. May The Force Be With You!
Monday 4-4-11
CrossFit Total (1 of 3) Press You have three attempts to find your 1 rep max in the press. __________ 6 Tabata Rounds for TOTAL SCORE of: Push ups KBS (44/26#) UPCOMING EVENTS: Take On…
You Don’t Have To Go Home But You Can’t Stay Here
This next week: March 28th -April 1st is our OFF WEEK at CFW. For those that are interested CFW will be open a few days for some “play time” check the schedule below: Tue 6:00-7:15pm…