WOD 12/26/17
Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10... Read More
Endurance WOD 12/24/17
Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double... Read More
WOD 12/23/17
8am and 10am Classes! 12 Days of CFWC One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2... Read More
WOD 12/22/17
WWPF 50 Snatches, 95/53 (mix anyway, 1 person works @ time) 10 Alt Rope Climbs 50 DU / 50 DU Relay 40 Snatches,... Read More
WOD 12/21/17
Front Squat 1-1-1 Then A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar Complete 7 Rounds of: 5 Mistle-Toes... Read More
WOD 12/20/17
Bench Press:1-1-1 Strict Pullup: 1-1-1 Then… Complete the following AMRAPs in any order 6 min AMRAP 1000m Row (men) / 750m Row... Read More
WOD 12/19/17
15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to... Read More
WOD 12/18/17
Back Squat 8 rep max + 2 sets @ 90% Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of... Read More
Endurance 12/17/17
9 am-12_Open Gym 10am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 30 Double Unders 25 Sit Ups 20 Air Squats 15 Pushups 10 Pullups... Read More