What all Worthy-ers need to know
Let’s review the ground rules. Your coaches will do their best to remind you of these simple things as well. If athletes cannot make the class time they are reserved for, canceling of reservation is a must. All athletes need to be relatively warmed up by the start time of your class. Warm up using […]
01.06.2014
Since the CrossFit Games Open is right around the corner, we are going to bring back an old Open workout from 2011! WARM-UP: 3 Rounds: 30 Air Squats 20 Pass Throughs 10 Push Ups STRENGTH: E2M 1.) Back Squat 2.) Dip/Push Ups (weighted) 5@55%, 5@65%, 5@75%, 5+@85% WOD: 11.4 AMRAP in 10:00 60 Bar Facing […]
10.16.2013 [wednesday]
You CANNOT out train a bad diet! Nutrition is the key! Extra Mobility: Pigeon Pose, Posterior Chain Floss, Hamstring Smash Skills: 4 Rounds: 3 DL, 3 HPC, 3 SJ Strength: 3-3-3-3-3 @ 90% 1.) Deadlift 2.) Split Jerk (partner) WOD: AMRAP in 12:00 150m Row
10.14.2013 [monday]
Mental Toughness is finding gas in an empty tank; keep pushing yourself and finding the energy to move forward. Skills: 30/20/30 5 Rounds: 3 HPC, 3 FS, 3 PJ Strength: 3-3-3-3-3 @ 90% 1.) Front Squat 2.) Push Jerk (partner) WOD: AMRAP in 12:00 4 Burpees 8 HSPU
09.27.2013 [friday]
Warm-up WOD: 3 Rounds of Cindy: 5 Pull Ups 10 Push Ups […]
09.25.2013 [wednesday]
Today is a very special day. Today is Jeremy & I’s Wedding Anniversary! 3 years ago today we said “I do”. 3 years ago we committed a promise to each other that we would get through the best and the worst in life together. I am so thankful for this crazy life we share and […]
09.24.2013 [tuesday]
[slideshow] Everyday is a great day at CFW; but today is a great day because it’s PR day. Actually, it’s PR week! Finding new maxes and getting stronger! This morning at the 6am ALL athletes got PR’s in Deadlift & Split Jerk! Whether its 5# or 500# everyone did their personal best, and that is […]
09.18.2013 [wednesday]
Competition in Bay City at Survival Fitness this Sunday! If you are interested in going, meet at CFW at 11amon Sunday and you can carpool with us! 🙂 Event starts at 1pm!! Come show your support! Skills: 10 banded squats w/ :05 pause 4 Rounds: 3 DL 3 HPC 3 SJ (split jerk) WOD: 4 […]
09.16.2013 [monday]
All 3 coaches, Jeremy, Susie, & Katelyn, attended a CrossFit Kids seminar/certification course over the weekend; and it was AMAZING!! We have a refined passion for teaching kids early how to move better and with reason! We have learned new techniques and may even share them with the adult classes 🙂 We will keep everyone […]
09.06.2013 [friday]
IT’S FRIDAY!!!!!!!!!!!!!!!! Mobilize 15:00 Skills & Drills: Wall Squat practice 5:00 Clean & Jerk skills WOD: E.M.O.M. for 15:00 2 Hang Power Cleans *start at 50% and work your way up to heaviest possible!
