Finals for Games


Congratulations again to all the athletes who participated in the CFW Open and Crossfit Open.  You showed up each week and left everything on the floor.  We couldn’t be more proud!  A special thanks to our awesome CFW community for coming out to cheer our athletes on, help judge and take amazing pictures to capture everyone’s hard work.   Remember that our Championship Event takes place on April 18th at the outside track starting at 10:30am.  We are super excited for this day- long event and hope everyone can make it out.  The Championships will be open to the TOP 7 in mens RX’d and top 5 in womens scaled and everyone else in each Division.  Coach Lloyd has agreed to program for us that day which promises to be grueling for the athletes and entertaining for everyone else!

Classes will still be at 9 and 10am on the 18th
After five weeks of hard work in the Open, here are your winners in each division.  To find the full list of athletes, please see the updated leaderboards at the gym.

Older Kids Division
1st Place – Leah Roberts
2nd Place – Matt Mine
3rd Place – Jazmine Clarke

Younger Kids Division
1st Place – Wes Combs
2nd Place – Abi Voss
3rd Place – Molly Mine

Scaled Women’s Division
1st Place – LiAnn Barden
2nd Place – Veronica Clarke
3rd Place – Bonnie Carter

RX Women’s Division
1st Place – Lindsay Force
2nd Place – Kim Walton
3rd Place – Christine Anastasio

Scaled Men’s Division
1st Place – Rick Johnson
2nd Place – Andrew  Porter
3rd Place – John Bernat

RX Men’s Division
1st Place – Frank Zare
2nd Place – Nick Bailey
3rd Place – Tristan Fortin


Front Squat




SDHP (75,55)

Wall Balls

Posted in | Comments Off

Service project help



Please include at the end of blog posts this week!

***REMINDER: This Saturday (4/11) is our CFW Service Project! Meet in the parking lot behind Bungalow Ale House after the 10am WOD (so, 11ish) to help clean up the homeless camps in the woods behind. Bring work gloves if you have them. Contact JV with questions.***


5 Rounds

10 Thrusters (115, 75)

3 Rope climbs


Posted in | Comments Off

OLY Classes



We have 12 spots for each of the classes on Tuesday and Thursday.  That’s 12 spots per hour only.  We won’t be taking anymore people after classes are full to keep a good lifter to coach ratio.


For this workout the weight will go down with the expectation of intensity to go UP.


AMRAP in 5

8 Power cleans (185, 115)

10 Ring Push-ups

Rest 2 minutes

AMRAP in 5

8 Power cleans (155, 105)

10 Ring Push-ups

Rest 1 minute

AMRAP in 5

8 Power Cleans (135, 95)

10 ring push-ups

**scale to regular push-ups if necessary



Posted in | Comments Off

Running Skill Clinic



Jim Roush is passionate about fitness and even more passionate about doing things correctly.  he believes Running is a skill. If you want to get better at it you have to practice so…

Jim will be conducting a running clinic at CFW on Saturday 4/11 at 10:00 am. He will introduce the fundamentals of “Evolution Running”, conduct 15 to 20 minutes of positional drills, and then wrap-up with 20 minutes of running drills.

Running club starts Monday 4/13 at 5:30 pm.  We will run Mondays and Wednesdays. We will run approximately 3 miles at a 10 to 11 minute pace.”


Bench Press



21, 15 and 9

OHS (95,65)


Posted in | Comments Off


Hope everyone had a great Easter Weekend and is all rested up.  Back at it today.


Back Squat

5×5 at 80% of previous 1Rm


AMRAP in 12

Run 200

40 Double Unders


Posted in | Comments Off





Partner Relay (both partners will complete the runs together. Partner 1 completes 21 reps of movement 1, then partner 2 completes the same. partner 1 then does 21 reps of the second movement, then partner 2 does the same…so on)

800m Run


Hang Power Cleans

Ring Dips

800m Run

Posted in | Comments Off

Merch Sheet



Guys, you’re killlllling me with this merchandise sheet.  A scribble of what you think your name looks like or a super cool signature IS NOT PRINTING your name on the sheet.  Please print your name so I don’t charge someone else for your kill cliff or tee shirt.  Thank you and have a lovely evening.


5 rounds

10 Pull-ups

8 HSPU’s

13 Wall balls


Posted in | Comments Off


I’m having issues getting the link to post for the OLY seminar starting April 28th.  If you’d like to reserve your spot e-mail with the time you’d like.  6am, 9am or 6pm.  Link will be up ASAP.


Clean 1Rm


AMRAP in 12

8 SDHP (95,65)

12 Box Jumps

Posted in | Comments Off

Olympic Lifting start-up



Learn how to lift and make this face as well.

Olympic Lifting Level I and II is now open for registration….April 28th-June 25th every Tuesday and Thursday at 6am, 9:30am and 6pm.

Olympic weightlifting is unique in that it requires an extraordinary amount of coordination, balance, strength, flexibility, accuracy, agility, and power production. There are no other movements that demand such symmetry of physical attributes. The advantages of proficiency in the two Olympic Lifts stretch far beyond the lifts themselves. .

TECHNIQUE TECHNIQUE TECHNIQUE!!!  Our Olympic Lifting Level one seminar is all about technique!!  What you can expect is to UNLEARN some of the bad habit you’ve developed in the past.  There are many small intricacies that are involved in making a good snatch or clean and jerk better and we’re going to bring these out to make sure you’re doing the right thing.  This 8 week course will focus on weight, you will lift weight and get stronger.  What this course will bring is an intensive look at your technique and bettering it so you can attack those heavier weights in the future.  If you want to move better, learn the right ways to develop strength and make yourself better then, this course comes highly recommended!!

Level I is $95.  Classes will be Tues and Thurs at 6am, 9:30am or 6pm.  6am class will need 3 people for it to go.

Level II:  Level II OLY lifting is going to be offered to 10 lifters that have completed the level I Olympic Lifting course.  We have your technique dialed in.  We can take that technique and start moving towards heavier weights and more developed and intricate programming.  10 Lifters are going to be taken for this course.  E-mail, phone and video correspondence with coach will be available for these level II athletes as well.
Level II is $143 for 8 weeks

A typical 90 minute class will include a general warm up, a skill specific warm up, a main lift, an accessory lift, a strength building exercise, core work, and flexibility training.


2 Rounds

Run 400

30 Alt KB snatches

run 400

30 alt KB clean and press

Posted in | Comments Off




This will be the culmination of all the hard work through this strength cycle. There should be lots of big number PR’s, and I’m excited to see how everyone does. Let’s go crush some weight.

1RM Back Squat


3 Rounds

50 Double Unders

25 Push-Ups

Posted in | Comments Off

Like Us on Facebook