Pain Face

Going To The Dark Place   The Dark Place. Where you feel searing pain. Where doubts fill your mind. Where you want to give up. Where your knees buckle. Where your lungs bleed. Where you can’t breath. Where you want to cry. I haven’t experienced the dark place very often as an athlete. It’s scary, […]

Better Performance in 5-Minutes!

The basic principle behind doing a dynamic range of motion warm-up is to prep your body for movement by elevating your heart rate and improving circulation, thereby increasing blood flow and “warming up” your working muscles. Warming up properly will lead to a better performance once the real work begins. Above all, injury prevention is […]

A Hands on Approach

We use every single part of our body on a daily basis in CrossFit. With all of that use typically comes soreness and muscle tightness. If your quads are tight, we have foam rollers and the (not-so) beloved couch stretch to help deal with that. If your back is tight, we have the pigeon stretch […]

Soreness: Why, When, & What to do

As we turn our calendars to July, we find ourselves in the middle of summer. A time when many lose sight of their goals. But here at Worthy, we have goals and are aggressively motivated to achieve them. That means increasing muscle size and tendon strength with our hypertrophy program while honing technique and skills—personal […]

03.26.2014

Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!! ALL PROCEEDS GO TO THE SOUP KITCHEN and its a fun time for all!! Teams of 3 […]

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 […]

03.19.2014

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 […]

03.18.2014

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 […]

03.17.2014

WARM-UP: 3 Rounds: 5 Wall Squats 5 Gobblet Squats 5 Air Squats 5/5 Walking Lunges STRENGTH: 12:00 to work up to a heavy 3RM Tempo Back Squat @ 50×0 12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex Watch a video of Coach Jeremy doing the complex! WOD: AMRAP […]

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 […]