If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day. As always, stay hydrated, bring some water, and go at your own pace. We have lots of electrolyte popsicles in the freezer for you. For the newbs, enjoy: The Hills Have Eyes:...Read More
9am- Yoga 10am: Oly Lifting 11am- Endurance Endurance WOD:10 Rounds 10 Thrusters, 95/65 10 T2b 10 Burpees *Rest 1 min between each round Happy Birthday to 6am Ric!Read More
Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:Read More
1a. Push Press: 5-5-5 1b. 3 x Max Effort Pull-ups Then… 16 Min Partner AMRAP: 400m Run Max Effort DU *while 1 partner is running 400m, the other partner does M.E. DU. Total # DU = final score Read More
Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to comments:Read More
7 Min EMOM: Power Clean + Hang Squat Clean + Jerk Then… 3 Rounds: 400m Run 25 Ring Push-ups 10 Hang Power Cleans, 135/95 Olympic lifting class is every Sunday at 10am! Below: Oly Coach Ryan with Tina Read More
Sumo Style Deadlift 3-3-3 Then….. Hope for Cures Three rounds of 1 Minute at each station, followed by 1 minute of rest at the end of each round Burpees Power snatch 75/55 Box jump 24/20 Thruster 75/55 Chest to bar Pull-ups Kate Foster at Hope for Cures http://hope.crossfit.com/cures/video/hope-cures-nations-capitalRead More
“…the lower back is the cornerstone of strength. Your goal is to handle 50 percent of what you’re back squatting for 10 reps in the good morning.” – Bill Starr 1a Good Mornings x 10 1b Strict Toes 2 Bar x 10 (scale Knees 2 E’s, Tucks, Candle sticks) Then: 3 rounds for time: 30...Read More
9 am Yoga 10 am Olympic Lifting Class 11am Endurance WOD Tabata Sprints 8 Rounds, 20 seconds max effort sprint, 10 seconds rest Then….. 3 Rounds 800m Run 20 Pullups 30 Hand Release Push UPs 40 Sit Ups Not so funny meow, is it?Read More
