WOD 12/3/20
Work up heavy 2 Cleans + 1 Jerk Then……. 4 Rounds for Time 8 Squat Clean and Jerk 165/113 12 HSPU
WOD 12/2/20
Bulgarian Split Squats: 4 x 4 (heavy) Single Arm Press: Build to heavy 4 per arm Then… 15 Min AMRAP Cash In: 50/40 cal row... Read More
WOD 12/1/20
Snatch 1-1-1 Then…… Not Nate AMRAP 16 Minutes 2 Strict Ring Muscle Up (4 Pull + 4 Push) 4 Snatch (Squat) 155/103 8 KB Snatch... Read More
WOD 11/30/20
Back Squat: 3 RM 3 x 3@ 85% THEN… 17.5 10 Rounds (15 MIN CAP) 9 Thrusters, 95/63 35 Double Unders
Endurance WOD 11/29/20
8am- Virtual Yoga with Brantlee 9am- Weightlifting Technique with Amie 10:15am- Endurance with Amie Endurance WOD: Worse Cindy AMRAP 35 Minutes 5 Weighted Medball Pullups... Read More
WOD 11/28/20
Deadlift: 5-5-5 (80-85%) Then… DT 5 Rounds 12 Deadlifts, 155/103 9 Hang Power Cleans 6 S2OH
WOD 11/27/20
12 Min AMRAP- Crossfit Bodybuilding 20 Cyclist Squats, 70/53 15 Bent Over Rows, Mod weight 10 Strict Dips 12 Min AMRAP – Cardio Junkie *Every... Read More
WOD 11/26/20
We are very thankful to have such amazing coaches at CFWC. Each coach is serving up a dish to feast on. Enjoy! Happy Thanks Coaches-Giving... Read More
WOD 11/25/20
a. Bulgarian Split Squats 3×6 b. SA High Pulls 3×10 Then….. Crossfit Open 11.2 AMRAP 15 Minutes 9 Deadlifts 155/103 12 Pushups 15 Box Jumps... Read More
WOD 11/24/20
EMOM 10 Minutes 1 Clean Pull + 1 Clean and Jerk Then…… 12 Minute Ladder 1-2-3-4-5-6-7…….+ Ring or Bar Muscle Up Clean and Jerk 165/113