WOD 3/11/15
Snatch Grip RDL: 3 x 8 Hollow Body Rocks: 3 x 1:00 Then… AMRAP 12 Minutes 3 Muscle-ups 6 Deadlifts, 275/205 9 Box Jumps, 24/20... Read More
WOD 3/10/15
Push Jerk 3-3-3 Then….. 21-15-9 Power Clean 155/113 HSPU Happy birthday to Rob H (Steak and Eggs)!!
WOD 3/9/15
Back Squats: Week 8 Deload 1 x 60% 2 x 65% 3 x 70% With each percentage for squats superset 10 depth jumps (total of... Read More
WOD 3/8/15
10am: Olympic LIfting 11am: Endurance 12 min AMRAP 10 Thrusters, 75 10 Burpees over bar –—-5 min break—— 12 Min AMRAP 400m Row 50 Double... Read More
WOD 3/7/15
Crossfit Open WOD 15.2 8 am, 9 am, 10 am Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10... Read More
WOD 3/6/15
Bench Press: 2-2-2-2 Wt Strict Pullup: 2-2-2-2 Then... “Wacky Wiser Partner Friday” 10 min Partner ladder Power Snatch, 95/63: ( 3-6-9-12-15….) Target Burpees: (3-6-9-12-15….) *Both... Read More
CLASS UPDATE: Open for 7:30am, 9:30am, 12noon, 4pm Only!
Home Snow WOD: 10-9-8-7-6-5-4-3-2-1 Burpees Situps Jumping Squats
WOD 3/5/15 – 5am & 6am Classes are Cancelled Due to Snow
Front Squat: week 7 1 x 5 @ 70% 2 x 5 @ 80% 3 x 5 @ 90% 25 min to complete Then: 3... Read More
WOD 3/4/15 – 5AM Cancelled due to icy conditions
Snatch Grip RDL: 3 x 8 (heavier than last week) Hollow Body Rocks: 3 x 1 minute Then… 10-9-8-7-6-5-4-3-2-1 Push Press, 115/75 SDHP, 70/53 KB... Read More
WOD 3/3/15
15 Minutes to a heavy Hang Snatch double Then…. 9-7-5 Ring Muscle Up Hang Snatch 115/83 Some of the lovely CFWC ladies post 15.1 and... Read More