Jerk 1-1-1 Then….. AMRAP 18 Minutes 10 Wall Climbs 10/8 Cal Ski Erg 15 HSPU 10/8 Cal Ski Erg 20 Dips 10/8 Cal Ski Erg 25 Push Ups 10/8 Cal Ski Erg *Can row if no ski erg available*Read more

2 Rounds, 3 Minutes per station Station 1: AMRAP 25′ Plate Push/25′ Monster Crawl Station 2: Max Cal Ski Station 3: AMRAP 5 Burpees and 10 Box Jumps Station 4: Max Cal Bike Station 5: AMRAP 10 Pullups or Ring Rows/10 Ring or Box Dips  Read more

https://www.eventbrite.com/e/2-girls-1-hero-tickets-96850212593 Join us for a classic, old school individual Crossfit competition! No frills, this will be two classic Crossfit named “Girl” workouts, and 1 classic named “Hero” workout. Divisions will be Beginner, Scaled, RX and Masters 55+. To be considered RX, please assure that you can do all classic “girl” and “hero” wods RX’d, including pullups, chest to bar pullups, and muscle ups. Beginner is for those with fewer than 2 years of Crossfit experience under their belt. WODs are announced below to ensure that you choose the proper division. There will be a final “Girl” for top 5 in each division! WODs: WOD 1- Girl 1 Linda-3 Bars of Death (17 minute cap) 10-9-8-7-6-5-4-3-2-1 Deadlift (RX 275/183) (Scaled and 55+ 225/153) (Beginner 185/123) Bench Press (RX 185/113) (Scaled and 55+ 155/93) (Beginner 115/63) Power Clean (RX 145/105) (Scaled and 55+ 115/73) (Beginner 95/53) WOD 2- Girl 2 Karen-150 Wall...Read more

Back Squat Nicole 5 Rounds As many Body Weight Back Squats as possible (or 50% of 1RM back squat) 400m Run Rest 3 Minutes between each round Nicole Carroll, namesake of this workoutRead more

9 am- Weightlifting Technique 10 am- Endurance 11:15 am- Yoga Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC the long wayRead more