03.18.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL […]
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 […]
03.04.2014
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps
02.25.2014
The CrossFit Open is upon us! Those of you NOT doing The Open for serious will be doing The Open workouts on Friday. The 12pm SATURDAY class will be reserved exclusively for those signed up for The Open. Serious Open athletes: Take the prescribed rest days, Mobilize like a mad man (or woman) and be […]
02.11.2014
WARM-UP: 5:00 AMRAP 5 Push Ups 10 Ring/Body Rows 15 Squats STRENGTH: 6 Rounds: :20on/:10off: 1.) Dips 2.) C2B (Chest to Bar) WOD: 10:00 AMRepsAP: 120 Double Unders/240 Singles 60 Lateral Burpees 30 T2B (toes to bar)
07.02.2013 [tuesday]
Skills & Drills: Snatch movement skills Snatch skill transfer P1, P2, P3 Posterior Chain Development: 12:00 to find a 1RM Snatch WOD: NOT for time: 1 mile run 30 T2B 30 Partner Back Extensions [slideshow] JUNE ON-RAMP GRADS!!!!!!!!!!!!!!!!!!!!!! You are witnessing Claudia’s FIRST EVER PULL-UPS! & Shea miss calculated her weight, was going for 165# […]
04.30.2013
[slideshow]Muscle Snatches, Running, Dead Lifts, Toes2Bar/Knees2Elbows, & our newest On-Ramp Grads Caroline & Lauren!! 🙂 METCON: WOD 1: FOR TIME: 400m Run/Row 10 HPS (Hang Power Snatch) 95/65# 200m Run/Row 8 HPS 100m Run/Row 6 HPS 60 yd Shuttle Sprint/Row 4 HPS -REST AS NEEDED- WOD 2: AMRepsAP in 4 min: BURPEES!
03.28.2013
13.4 is here!!! We will be killing it today!! WOD- AMRP in 12 minutes: 3 Clean & Jerk 135/95# (C&J) 3 Toes to bar (T2B) 6 C&J 6 T2B 9 C&J 9 T2B … and so on *Increase by 3 reps each round! We will NOT be open on Saturday for Easter weekend. You will […]