09.24.2013 [tuesday]
[slideshow] Everyday is a great day at CFW; but today is a great day because it’s PR day. Actually, it’s PR week! Finding new maxes and getting stronger! This morning at the 6am ALL athletes got PR’s in Deadlift & Split Jerk! Whether its 5# or 500# everyone did their personal best, and that is […]
09.16.2013 [monday]
All 3 coaches, Jeremy, Susie, & Katelyn, attended a CrossFit Kids seminar/certification course over the weekend; and it was AMAZING!! We have a refined passion for teaching kids early how to move better and with reason! We have learned new techniques and may even share them with the adult classes 🙂 We will keep everyone […]
09.03.2013 [tuesday]
Skills & Drills: 30/20/30 5 Rounds with an empty bar: 3 Deadlift 3 Power Cleans 3 Front Squats 3 Push Jerk 3 Power Snatch 3 Overhead Squats (partner)WOD 1: 5 Rounds: (one partner works at a time) 12 Deadlifts 225/135# 10 Push Jerks 70% of Press WOD 2: E.O.M. for 10:00 5 HSPU 5 DHPU […]
08.30.2013 [friday]
Mobility: Posterior Chain Floss/Banded Skills & Drills: Clean & Jerk skills OLY: Clean & Jerk OTM @ 70% Max-Effort Lift: 1-3RM Deadlift WOD: 3 Rounds: AMRAP in 3:00, rest 1:00 between rounds 7 Cleans 135/95# 7 Push Jerk READ THIS ARTICLE! Great for everyday life:)
08.09.2013 [friday]
[slideshow] Skills & Drills: Clean & Jerk Skill OLY: 15:00 to find a 1 rep max Clean & Jerk Hip Extension: 20:00 DeadLift warm up: 10@bar, 8-10@40%, 5-10@50% work: 5@60%, 5@70%, 5+@80% back off: 10@50-60% WOD: 5 Rounds: 50m Sled Push 90/70# 15 T2B (toes to bar)
08.02.2013 [friday]
[slideshow] Skills & Drills: 30/20/30 (all squats banded) Clean skills (with light bar) Oly: Clean & Jerk 9×1 every :45 seconds @ 80% Max-Effort Lift: Deadlift 25:00 work up to a 1 rep max WOD: E2M for 10:00: 5 Overhead Squats 95/65# 10 Box Jumps 12″ (fast rebound) Weighted AbMat sit ups for the remainder […]
07.19.2013 [friday]
Supposedly the heat wave is over after today…We’ll see about that come tomorrow. But either way I hope you all kept yourselves and your family well hydrated this week. An ounce of water per pound of bodyweight isa good starting point to keep fluid levels high. With that said, let’s pick up some heavy stuff! […]
06.04.2013 [tuesday]
[slideshow] WOD 1: ROW 5x300m, rest :30 between efforts. After last :30 rest move directly into WOD2! WOD 2: For Time: 40 Air Squats 30 Weighted AbMat Sit Ups 20 Push Ups 10 Pull Ups
05.31.2013 [friday]
OLY: From Floor: E.M.O.M. for 6:00 Snatch 6×2 @ 65% *Power Snatch + OHS, or Power Snatch + Snatch Balance Clean&Jerk 6×2 @ 65% *Power Clean + Hang Clean (full squat) + jerk WOD: 12-8-4 Deadlift 315/205# or 70% Box Jumps 30/24″ REST 5:00 FOR TIME: 12 Overhead walking lunges (OHWL) 12 T2B 100m Sprint […]
5.13.2013 [monday]
[slideshow] Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3×10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch […]
