Sunday Swimming
We’re super excited to announce a specialty class being offered this summer: SWIMMING! This class will meet once a week for four weeks, June 5th-26th, at 4pm, on Sundays. We have reserved pool time at the Rose Pool on CMU’s campus right next to the SAC for our sessions, which will last 1 hour. This […]
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 […]
03.26.2014
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 […]
03.10.2014
FIND YOUR STRENGTH WARM-UP: 3 ROUNDS: 5 Wall Squats 5 Air Squats 5 Goblet Squats 5/5 Walking Lunges (back knee touches the ground) STRENGTH: 1.) 12:00 to find a heavy 3 RM (only if form allows) Back Pause Squats (:03 pause at bottom). 2.) 12:00 to find a heavy 1RM (only if form allows) 1 […]
03.07.2014
WARM-UP: 5 Rounds: 5 Bar Rows 5 OHS 5 Leg Lifts STRENGTH/SKILL: Chest to bar & kipping skill work! WOD: OPEN 14.2 In 3:00 complete: (if completed before time cap, rest) 2 Rounds: 10 OHS 95/65# 10 Chest to Bar Pull Ups In 3:00 complete: 2 Rounds: 12 OHS 12 C2B In 3:00 complete: 2 […]
