Dan Broughton

Strength: Elevator Front Squats 4×3 (1 Second pause at 1/4, parallel, bottom, parallel, 1/4, and top of each squat.) WOD: AMRAP 1210 DB Snatch Right Arm 50/35lb20 Goblet Squats 53/35lb10 DB Snatch Left Arm 50/35lb5 Strict HSPUs

Strength: Bench Press 5×3 at 33X1 tempo (3 sec negative, 3 sec pause bottom, explode up, 1 sec pause top) WOD: Inverse Pacing Work3 Rounds250m row12 Burpee over rowerRest 30s12 Burpee over rowerRow 250mRest 2 min

Skill: Pistol Squat progressions For those with Pistols goal is to complete progressions without shoes (work on ankle mobility and stability) WOD: For Time (cap 15 min) 10 Deadlifts 135/95 10 Wall Balls 10 Deadlifts 185/135 10 Wall Balls 10… Read more »

Please join us for open gym from 10am – noon

Partner WOD: Teams of 2 For time 200 double unders/600 single unders 150 KB swing 53/35 100 Shoulder-to-overhead 95/65 50 burpees 100 double unders 75 KB swing 50 S2O 25 burpees

Open 20.1 10 rounds for time: 8 ground to overhead (95/65) 10 bar facing burpees *15 minute time cap Friday Night Lights starts tonight! No 5pm or 6pm classes. Heats will be first come, first serve. Workout overview will begin… Read more »

WOD: Light Calisthentics day 6RFT 5 Pull Ups 10 Push Ups 15 Air Squats 20 Sit ups 25 Dus/75 Sus Core: 3 Rounds: 10 V-Ups 15 Weightless lying leg raises 20 Kettlebell Twists

Strength: 3×10 Push Press (light) WOD: AMRAP 10 5 HSPU 2 Cleans 185/135 5 HSPU 4 Cleans 5 HSPU 6 Cleans…

Announcements: The “2020” Open season is upon us. The CrossFit open is a five-week event in which the CrossFit community from all over the world participate. CFW will be hosting Friday Night Lights every Friday at 6 pm from October… Read more »

Strength: Snatch Grip Deadlift 5×4 (no touch and go) WOD: AMRAP 8 10 Power Clean 95/65 3 Ring MU