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Today:

Back Squat

3x3x3x3x3 at 80%

Then:

21, 15 and 9

Handstand Push-ups

Ring Dips

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Today:

AMRAP in 30 with 5 minutes per station.  Teams of 2 break up the work how you would like

Squats

KB Swings

Sit-ups

Burpee Box Jumps

Pull-ups

Push-ups

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Today:

Front Squat

3x3x3x3x3 as heavy as possible

then

EMOM for 12 minutes

Even: 5 Muscle ups

Odd: 8 HSPU

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Frank the Tank

Frank

Congrats to Frank Zare as he was accepted to Navy Special warfare pipeline today. Frank has worked his ass off to get this spot and follow his aspirations to become a Navy SEAL. Turns out Frank did work hard enough indeed. He is now the number one Navy’s number 1 recruit going in. Congrats Frank.

Today:

AMRAP in 15:

Run 200

10 Deadlifts (185, 125)

12 Pistols (alternating legs)

 

 

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Sara Wood is back

Sara

sara

She’s back you guys.  One of the most motivating, inspirational and real human beings we’ve had here at CFW.  Sara has been deployed to Afghanistan for over 8 months, working 14 hour days non-stop and yes, getting a workout in on her spare time.  Sara, we thank you for your service and we welcome you home!  Can’t wait to get you back on the floor coaching our people.

Today:

20 minutes to establish a heavy Snatch for 2

Then:

EMOM for 12:

2 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

 

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Murph Challenge

Murph

The annual Memorial Day Murph challenge is coming up on May 25th.  We will be hosting again this year as the past years were a blast to have everyone out to celebrate Memorial Day and to pay some respects to Michael Murphy and those who have served our country.

Check out this page for more information on what the challenge is all about and how to donate if you would like to.  MURPH CHALLENGE

The T-shirt above is going to be our Murph Shirt.  ladies will have tanks and men will have Tee’s.  if you would like to order one please do so before the 10th of May.

Today:

Power Clean for a heavy 2

then

AMRAP in 9 minutes

2 power cleans (155, 115)

2 Box jump up and overs

4 PC’s

4 BJ’s

6 PC’s

6BJ’s

and on and on..

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What a great time we had on Saturday having everyone out for the end of our Games season.  The workouts were pretty rough thanks to coach Lloyd but, everyone had fun and was challenged at the same  time.  Thanks to everyone who came out and enjoyed the weather, some good food, fitness and of course friends.  A special thanks to the CFW staff for putting 100% effort in to make this go off without a hitch.  Our main effort was fun this year and I think we nailed it.  Thanks again!!

Today:

Back Squat

3×3 at 85% of 1Rm

EMOM for 12 minutes

even minutes: 15 Wall balls

Odd minutes: 15 KB Swings

1 minute rest

AMRAP in 3: Burpees

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Games Day

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It’s going to be a beautiful day for some fitness, fun and food.  Come out to CFW for a WOD at 9am and hangout at the track to watch some of peeps finish up our CFW games season.  We’ll have the grill going and some brew there for you.  Come out and have some fun

Today:

21, 15 and 9

Thrusters

Pull-ups

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Come play

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Who ever you are, whether in the games, a brand new CrossFitter or Rich Fronning  you should come out on Saturday morning to participate in our games event.  It’s starting at 10:30 and there will be food, beer and plenty of friends to hang out with.  Come out and have some fun with us!!

9am only on Saturday

Today:

front squat

5×5 at 80% of 1Rm

Then

3 Rounds

Run 400

20 Wall Balls

20 Box Jumps

 

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Happy Birthday

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Happy Birthday to our very long time member Chuck Gibbs.  Chuck turns the big 6-0 today!  Happy Birthday to you Chuck, many more to come my man! If you’re at the 9am today there will be a special birthday WOD for Chuck   Today: Deadlift 5Rm Then 4 Rounds 15 Toes to bar 15 Hand release push-ups

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