WOD 2/1/14
Power Snatch 3-3-2-2-1-1-1 Then: 2009 Crossfit Games Regional Event For time: Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000/ 5000... Read More
WOD 1/31/14
8 Min Partner EMOM: 2 Rope Climbs (scale by pulling yourself up & lowering yourself to the ground 4 times) M.E. Pushups *While 1 partner... Read More
WOD 1/30/14
Deadlift 2-2-2 Then 3 rounds of: 50 Air Squats 10 Chest to Bar Pullups 10 Deadlifts 275#/185# 7:30 Strength Class Post comments to comments:
WOD 1/29/14
Hang Snatch: 2-2-2 Then… 12 Min AMRAP 10 Hang Power Snatch, 95/65 20 Wall Ball Shots, 20/14 30 Double Unders Happy Birthday Willie! ... Read More
WOD 1/28/14
EMOM 7 1 Clean 3 Front Squats 1 Jerk Then…. 6 Rounds of: 3 Body Weight Clean and Jerks (any way) 5 Ring Muscle Ups... Read More
WOD 1/27/14
Congratulations to CFWC Coaches Jenny & Ryan. Jenny Qualified for the USAW Nationals and was invited to train with the National Team. No big woop... Read More
WOD 1/26/14
9am: Yoga 10am: Open gym 11am: Endurance AMRAP 25 Min 5 Thrusters, 135/95 10 Burpee Pullups 15 Situps * Complete a 1000m row at some... Read More
WOD 1/25/14
Turkish Getup: 12 minutes to Establish a heavy single on both arms Then… “The Saturday Morning Special” Complete 3 Rounds of max effort reps for... Read More
WOD 1/24/14
Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb... Read More
WOD 1/23/13
Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments:... Read More