“Lauriel” 20 Minute AMRAP 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) from the floor 23 Burpees 23 Ground-to-overhead (155#/105#) Lauriel passed away on 4/2/14. She was a fellow crossfitter, and a brave soul. Read her story: http://www.kitsapcrossfit.com/2013/10/workout/monday-102113/ Read More
Reminder: There is no Olympic Lift class today. Coach Ryan will be coaching at a lifting competition 10 AM: Open Gym 11 AM: Endurance 12 Noon: Yoga Endurance WOD 3 rds Run 200 50 wb Run 200 40 sit ups Run 200 30 box jumps Run 200 20 ring push ups Run 200 10 burpees...Read More
8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run We aint shy! Welcome in the newbs!Read More
7 min EMOM Clean (Floor) + Hang Clean (knee) + High Hang Clean (mid thigh) Then.. “WACKY WISER PARTNER FRIDAY” 42-30-18 Hang clean, 135/95 (while partner holds in the front rack) Toes 2 Bar (while partner hangs from bar) Planking Burpees (while partner hold plank position) Congratulations to Coach Jenny who qualified for Individuals...Read More
10 Mins to Find Max Height Box Jumps Then: DeadLift 3-3-3 Then: 10 Min Amrap of: 7 DeadLifts 225#/155# 7 HandStand Pushups Post Height, Loads and Rounds to Comments: Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K More...Read More
25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU Farewell to Kelly Nardo (Nard-Dog). Good look on your next journey! You will always have a home here at CFWC! Read More
Happy Birthday LaFrance! Move 10,000 Pounds / Beginners Move 7500 pounds For time Pick a weight. Pick one of each type of lift (Pull, Press then Squat). Move it till it equals 10,000 Pounds by cycling through 1 of each movement) For example You could pick 135 pounds and need to Pull it deadlift, snatch, clean. Then press-strict, push,...Read More
9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps Don’t leave your stuff out or Alex and Jen G will get you! Read More
