Make sure to check out Conor Legere on the member stories page. Conor has been crushing it at the Moto Cross track and on his high school track team. He’s made incredible progress here at CFW and we love… Read more »
Today: “Jack” 20 Min AMRAP 10 Push-Press (115/85) 10 KBS (53/35) 10 Box Jumps (24/20)
Please join us for Open Gym today with Coach Sara. During open gym hours, if you aren’t doing a workout on your own she can take you through some foundational gymnastics movements to help you learn the basics of body… Read more »
Today: in Teams of 3 30 Min AMRAP Partner 1 – 400m Run Partner 2&3 – 50 DB OH Lunges, 50 Burpees, 50 DB Shoulder 2 OH (50/35), 50 Pull-Ups
Today: Bench Press 5-5-5-5-5* *Increase weight each set Then “JT” 21-15-9 HSPU Ring Dips Push-Ups
Reminder that all gym closings or postponed class times will be announced via the CrossFit Woodbridge blog if the following day is closed or delayed and Facebook the day of if a coach can’t make it to class because of… Read more »
Today: Deadlift 3-3-3-3-3* Increase weights Then 10 Min AMRAP 50 Double-Unders 10 Back Squats (135/95)
Today: Front Squat w/ 2-sec Pause 1RM Then For Time 20 Front Squats (95/65) 30 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 50 Wall-Balls (20/14)
Today: “Jackie” Row 1000m 50 Thrusters (45/35) 21 Pull-Ups
*Reminder* There will be a 9 am and 10 am ONLY for today. Happy New Year!! Today: 3RFT 12 Supine Ring Rows 30 OH Plate Lunges (45/25) 400m Run
Please join us for Open Gym today with Coach Lloyd. During open gym hours, if you aren’t doing a workout on your own Lloyd can take you through some foundational gymnastics movements to help you learn the basics of body control. These foundational movements will ultimately help you nail down many of the high skill gymnastics movements in CrossFit such as pull-ups, toes to bar, handstand push ups, and muscle ups. Come on in and get some extra practice with your technique!
Open gym: 10 am-12pm
Chalk up and see you then!