With a partner, AMRAP in 12 minutes (RELAY) 5 Bar Muscle Ups 10 Burpee Over The Box, 20/16 *Partners take turns. Yes, only 1 person works at a time. Then… With a Partner: 3 Rounds: 4 Rope Climbs, 18ft 30 KB Swings, 70/53 Run 400 m, 70/53 *Only 1 person works at time. At least...Read More
Push Jerk 5×3 Then Hope For Kenya WOD Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post loads and rounds to comments: Drew achieves the muscle up for the first time. Congrats Drew. What is Hope for KenyaRead More
7 Min EMOM Power Snatch + Hang Squat Snatch + OHS, Heavy Then… 3 Rounds: 21 Burpees (Both hands must hit a target above highest reach) 15 Toes to Bar 9 OHS, 135/95 1. CROSSFIT OPEN! Sign up for the CrossFit Open HERE. We encourage everyone to participate in this fun yearly event. Even if...Read More
3 Rounds For Time: 10 Rope Pull-ups Grabbing the rope above your head strict pull till chin is over hands. Scaling by lowering hands and starting with as much bent leg position to jump and pull chin over hands. It is suggested to switch grips which hand is on top to better facilitate grip strength...Read More
10am: Olympic Lifting Class 11am: Endurance For Time: 50 Burpees 20 Front squats, 70% 1rm 50 Burpees Mark your calendar’s now for CFWC’s first competition. We are partnering with The Lord’s Pantry in Downington to give back in our community. We will have 3 workouts with a 4th for the top 10 men and women...Read More
Decked by Cards! WOD will consist of: 1 deck of cards x 4 exercises = fun Each suit will represent an exercise, number cards = the number of repitions of the exercise for that suit, Royalty cards = 10, Aces = 20, Jokers = wild!? There will be different levels of difficulty for each exercise...Read More
Strength With a partner, 15 minutes to find a 1rm Ground to OH Then… Partner AMRAP in 20 Minutes 150 Double Unders *Rope Climb (each partner) 100 KB Swings, 53/35 *Rope Climb (each partner) 50 Ground To OH, 135/95 *Rope Climb (each partner) *Both partners must complete the rope climb before moving onto the next...Read More
7 Min EMOM: 3 Hang Power Snatches + 1 OHS Then… 3 Rounds: 50 Air Squats 7 Bar Muscle Ups 10 Hang Power Snatches, 135/95 Mobility Class Tues/Thurs at 5pm Read More
