WOD 6/1/14
10am: Oly lifting 11am: Endurance 12noon: Yoga 5 Rounds: 400m run, 20/14 30 Step-ups, 20/14 30 Wall Ball Shots, 20/14 *The med ball may never... Read More
WOD 5/31/14
Test: 15 min to Establish 1RM Front Squat Then… “Condensed Helen” 1 Round 1200m run 63 Kb Swings, 53/35 36 pullups Only a few spots... Read More
WOD 5/30/14
Power Clean: 2-2-2 Then… Partner Elizabeth 42-30-18 Power Clean, 155/105 Ring Dips *200m Fireman’s carry after each round Kim, Jenny, & Nik during Event... Read More
WOD 5/29/14
5 x 1 Snatch Balance x 1 OverHead Squat Then Nancy 5 Rounds 400 Meter Run 15 Over Head Squats (95/65) Post Loads and Times... Read More
WOD 5/28/14
Push Press: 5-5-5 Then… Cash In: 125 DU Then complete in any order: 50 Deadlifts, 225/155 50 Toes 2 Bar 50 Wall Ball Shots, 20/14... Read More
WOD 5/27/14
Back Squat 5-5-5 Then….. 9-6-3 Strict HSPU Hang Power Clean 135/95 Burpee over Bar Then… 2000m Row for time Team Snatches and Jerks... Read More
WOD 5/26/14
10AM- MURPH (Keg and cookout to follow) MEMORIAL DAY MURPH 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *complete the pullups,... Read More
WOD 5/25/14
Rest Day. CFWC is Closed Today due to CrossFit Regionals. Rest up for Memorial Day Murph.
WOD 5/24/14
Pullup and Muscle Up Practice Then Hero WOD Michael Three rounds for time of: Run 800 meters *50 Back Extensions 50 Sit-ups *We will sub... Read More
WOD 5/23/14 (6am, 12noon, 5pm classes only)
With a Partner, Complete the Following: 150 Wall Balls Shots, 20/14 90 cal Row 30 Snatches, 135/95 *1 partner works at a time. Your Snatches... Read More