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 […]

03.11.2014

WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS

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 […]

03.05.2014

WARM-UP: 5 ROUNDS: 5 Good Mornings 5 Deadlift 5 Sit ups 5 Mountain Climbers STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010 WOD: AMRAP in 7:00 A1: 20 Thrusters 45# (pace) A2: Slam Ball A3: Wall Ball 14/20# —7:00 REST— AMRAP in 7:00 A1: 30 Double […]

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

03.03.2014

Happy Monday Folks! Get in here and start training! WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 Hang Power Cleans 3 Push Jerk 3 Back Squats STRENGTH: 1.) Hit a set every 1:00 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ […]

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 […]

02.24.2014

WARM-UP: 3 Rounds: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 1st Pull 3 Power Cleans (PC) 3 Jerks STRENGTH: Hit a set every 1:30 Back Squat: 1×5 @ 70% 1×5 @ 80% 1×3 @ 90% 1×1-2 @ 95% 2×2 @ 92% 1×10 @ 40% WOD: 10:00 to hit a heavy PC+PC+PC+Jerk […]

02.21.2014

WARM-UP: 3 ROUNDS: 3 Shave & Receive 3 Front Squats 3 Pull Unders 3 HHCl (High hang clean) 3 HCl (Hang clean) 3 Split Jerk STRENGTH: 10:00 to find a heavy Power Clean + Hang Clean + Jerk WOD: 21-15-9 Push Press 95/65# Box Jumps OHS 95/65# Push Ups **Post time in comments 🙂

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