03.28.2014
Main – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: :15 Dead Lift :15 Front Squat :15 Mountain Climber :15 Jump Squat -Then- 4 Rounds: :15 Plank :15 Superman :15 Side Plank R :15 Side Plank L Weightlifting Turkish Get Up (10:00 Practice) Metcon CrossFit Games Open 14.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar […]
03.19.2014
WARM-UP: 5 Rounds: 5 Good Mornings 5 Deadlifts 5 Front Squats STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift WOD: AMRAP IN 7:00 A1: 150m Row (pace) A2: Kb Swings (American) 53/35# A3: Push Press 95/65# —-REST—- AMRAP IN 7:00 A1: 30 Double Unders (pace) A2: Power Snatch 95/65# or 40% A3: Weighted Sit […]
03.12.2014
It’s a VERY special day here at CFW!! Today marks our 2 year Anniversary!! I cannot believe 2 years have gone by since we first opened our doors and started this awesome crazy journey!!! Here are some pictures from the very beginning: [slideshow]! WARM-UP: 5 ROUNDS: 5 GOOD MORNINGS 5 DEADLIFTS 5 THRUSTERS STRENGTH: 10:00 […]
03.10.2014
FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]
03.05.2014
WARM-UP: 5 ROUNDS: 5 Good Mornings 5 Deadlift 5 Sit ups 5 Mountain Climbers STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010 WOD: AMRAP in 7:00 A1: 20 Thrusters 45# (pace) A2: Slam Ball A3: Wall Ball 14/20# —7:00 REST— AMRAP in 7:00 A1: 30 Double […]
03.03.2014
Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]
02.19.2014
There is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:) WARM-UP: 5 Rounds: 5 Good Mornings 5 Dead Lifts 5 Sit Ups 5 Mountain Climbers STRENGTH: 10:00 to hit a heavy Dead Lift cluster: 1.1.1.1.1. WOD: […]
01.21.2014
WARM-UP: Hit a set every 1:30: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 1 @ 70% STRENGTH: DEAD LIFT:: 15:00 to find a 1RM (partner) WOD: 16 total 1:15 Rounds A1: 6 Box Jumps 6 Clean & Jerks 115/95# Double Unders for remainder of time A2: REST Post in comments […]
01.14.2014
S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind! WARM-UP: 3 Rounds: 5/5 External Rotation 10 Banded Pull Aparts 5 Single Arm Rows STRENGTH: 1.)10:00 to find a Dead Lift 3RM 2.)E2M […]
10.30.12
Tomorrow is HALLOWEEN! That means, come workout in your costume! *Many pictures will be taken! 🙂 **If you are available to come to a time other than the 3pm class, PLEASE DO SO! We will have the entire High School Hockey Team here for the 3pm class, and will be VERY busy! Same goes for […]
