01.28.2013

OLY- Snatch 5×3 (any style) STRENGTH-     1a.) Front Squat 5-5-5-5-5-5 1b.) 3 Box Jumps 30/24″ WOD-  AMRAP in 8 minutes: 8 DB Snatch (L) 8 Pull Ups 8 DB Snatch (R) 8 Double Unders/ 24 Singles Midline- Reverse Hyper Extension 3×10   HAVE FUN!!!!

12.11.12

Our second competition is approaching very quickly!! It is this Sunday, December 16th @ 1pm in Auburn! If you can, please come and support your fellow CrossFitters! It is a fun time for all 🙂 Competitors: We will be carpooling, and leaving CFW at 12!  Please bring $5 for your driver for gas money!    […]

12.4.12

A few days late…it happens! SWOD: Level 1:   Power Clean 5×2 (+5lbs) Dead lift 3×5 (+10lbs) Last round of DL, go for max reps if form allows Level 2:    Back Squat 1×5@70%, 1×3@80%, 5×2@90% Bench- spend 15 minutes finding a 1-3RM. Body Weight Volume: Tabata pull-ups WOD:  For Time: 21-15-9 Overhead Squat @ 50% f […]

10.22.12

Happy Monday! Hope you all had a great weekend and your ready to get back in here and be awesome!  We are going to be ordering new shirts shortly, and I would like to here some of YOUR ideas!!!! Shirt color, sayings, kind of shirts, anything that you think would create an awesome new shirt/tank […]

9.14.12

Happy Friday 🙂 What are you guys doing this weekend? Jeremy and I are going to RELAX!!!!! I am SUPER excited about that! We’re going to relax, eat ice cream, and do just a little work too! I will be studying for my level 1 CF certification and Jeremy will be doing some extra programming […]

9.6.12

Only 8 more days until the end of the Paleo Challenge!!!! WOW! For me, that went by really fast! I first week was hard for me—I was pretty cranky– 🙂 Post in the comments how your feeling, and what was the worst or best part of it for you!!! SWOD: Bench- 3Rep Max, Max Effort […]