5.17.2013 [friday]

Clean & Jerk, Snatch:  From above the knee: Snatch: 15:00 work up to a 1RM Clean & Jerk: 15:00 work up to a 1RM Metcon: 4 Rounds: 10 weighted Abmat Sit ups 10 Barbell Front rack walking lunges 135/95# 50m Sled Push +90/50#

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!    […]

10.30.12

Tomorrow is HALLOWEEN! That means,  come workout in your costume! *Many pictures will be taken! 🙂 **If you are available to come to a time other than the 3pm class, PLEASE DO SO! We will have the entire High School Hockey Team here for the 3pm class, and will be VERY busy! Same goes for […]

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