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 […]
03.25.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: Every :30 for 8:00—-DEATH BY: 1.) Strict Pull Ups 2.) Dips/Push Ups WOD: 10:00 100 Partner BURPEES AFAP AMRAP for remainder of time: THRUSTERS! 135/95# The last CrossFit Open workout (14.5) will be announced Thursday at 8pm! We will be watching it live […]
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 […]
03.05.2014
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 […]
02.03.2014
WARM-UP: AMRAP in 3:00 5 Bent over Rows 5 Cleans 5 Press 5 Backsquats STRENGTH: Backsquat: Hit a set every 1:30 1×5 @ 60% 1×5 @ 70% 1×3 @ 80% 1×2-3 @ 90% 2×3 @ 80% 1×10 @ 40% WOD: OTM for 16:00 Clean & Jerk (work up to as heavy as possible) WOD: OTM […]
01.13.2014
Happy Monday Everyone!! Start your week with a positive attitude and drive for strength in all areas in your life! Today we start a new On-Ramp program, a new 12pm class, and a class designated for Middle and High School students only at 3pm on MWF’s!! We are excited and eager to start these new […]
11.06.2013 [wednesday]
3 days in a row posting the WOD before noon!! {WIN!}…..you’re welcome! 😉  WARM-UP:  30 squats, 20 Push Ups, 20 Pass through, 20 Press behind the neck, 30 Overhead Squats with PVC WOD 1: AMRAP in 10:00 10 Thrusters 10 Burpees 50 Double Unders –Rest 10:00– WOD 2: AMRAP in 10:00 10 Deadlifts 10 […]
09.17.2013 [tuesday]
Skills: 5 Rounds: 5 Supine Bar Rows 10 Hand release push ups 15 OHS (w/ pvc) WOD: AMRAP in 10:00 5 Squat Clean Thrusters 95/65# 10 Push Ups 15 weighted abmat sit ups Strength: 1a.) OHS 3-3-3-3-3 (@90%) E3M 1b.) Chin ups 3-3-3-3-3 add weight only until chest can remain to touch bar
05.28.2013 [tuesday]
“Jackie” 1000m Row 50 Thursters @ 45# 30 Pull-ups ….hahaha I really like this!
5.14.2013 [tuesday]
“Fran on the Ropes” For Time: 21 Thrusters 95/65# 21 Pull ups 21 DU / 42 SU 15 Thrusters 15 Pull ups 15 DU / 30 SU 9 Thrusters 9 Pull ups 9 DU / 18 SU -REST as needed- AMRAP in 2:00: Burpee Box Jumps [slideshow]
