This guy, Sean McGowen, has been a huge part of CFW for years now.  His daughters, Lauren and Amy, preceded Sean but he has stayed far beyond his young buck.  Sean has helped me in every aspect of my life over the four years he’s been here.  He pretty much built the expansion part of the gym and the strong side by himself.  Sean is retiring(again) with his wife Pat down in the Outer Banks.  I’m sure he’ll stop back by when he’s up here hunting or checking on the girls but, you will be missed Sean.  You’ve been a huge part of our gym and have made your mark on many people’s heart.  Have a great life down there you old bastard, we’ll see you again.


AMRAP in 12

30 Handstand push-ups

90 double unders

15 Muscle-ups

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The order for the Open Shirts are going in soon so if you want one get your name on the list in the pro shop.


Power Clean 5rm


For time:

20 Pull-ups buy in

3 Rounds

20 SDHP (75,55)

20 Wall Balls

20 Pull-ups buy out


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Games 2015


This year the CrossFit Woodbridge Games will coincide with the 2015 CrossFit Open.  We will be doing the work outs on Saturdays starting at 9am.  We will have scaled, masters, kids, and Rx categories.  There is no cost for the CFW Games.  If you would like to purchase the CFW competitor jersey they are $25.  You can sign up for one in the pro-shop.  Those who would like to participate in both the CFW Games and the CrossFit Open can do the workout on the Saturday after the WOD announcement during the CFW Games then choose to use that score for the CrossFit Open.  Our first WOD will be Saturday Feb 28th.  Heat start at 9am.  Beer and food is welcomed as we will probably be hanging out afterward like always.  I encourage you to take part in this annual event, it always turns out to be a blast.

I will be registering CrossFit Woodbridge in the CrossFit Open for the 2015 season.  I encourage all of our athletes to sign up and participate in the CrossFit Open and the CrossFit Woodbridge Open.  I have participated in the CrossFit Open for the last 3 years.  It offers challenging WOD’s and a good opportunity for our athletes to compete against athletes all over the Country and the World.   You can follow the following link to register. The cost to register is $20.00.



Back Squat 90% of your 5rm from Monday

AMRAP in 8


20 Double Unders

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Power Snatch 5Rm


3 rounds for time :

8 Toes to bar

12 Power Snatch (95,65)


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Congratulations to the winners of our first nutrition challenge of 2015, Hunter Barden and Corey Combs!  After four weeks these two accumulated the most points as partners.   The two of them successfully lost 16 pounds between the two of them, gained pounds of muscle and went up 2+ rounds on their baseline workout in this four weeks.  Congratulations to you both and oh by the way, you won by only one point!!


Back Squat 5rm


6 rounds

10 thrusters

12 burpees

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10am Skill:

Skill transfer exercises for the snatch and clean and jerk.  i.e. footwork, elbows, turn-over.


4 Rounds

Run 1 lap

15 KB front squats

12 Deadlifts (225, 155)




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WOD and Wine at 11:30 today!!


Today is our WOD and Wine event. Come on out to a Bootcamp style workout run by Coach Lindsey and then go get some wine with your friends over at Winestyles Montclair.



Snatch 1 rep AHAP

Clean and Jerk 1 rep AHAP

*Power snatch/C&J will not be taken.

**Horrible form will not be taken.


Teams of two

2 rounds for time:

10 reps Shoulder Presses (115/75)

15 reps Overhead Squats

20 reps Push Presses

25 reps Front Squats

30 reps Push Jerks

35 reps Back Squats

*Break it up as you see fit.  1 person works at a time.



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Nutrition buy out


Today marks the day before the end of the month long nutrition challenge.  Throughout this month the challengers took steps towards better health through nutrition.  As they challenged themselves, I also challenged them with weekly challenges such as drinking water, getting 7 hours of sleep and sharing favorite recipes with friends.  It’s definitely a struggle to change such a big thing in your life such as nutrition but, once you make the commitment and stick to it you see results you’ve never seen before.  Congratulations to those who challenged themselves and became better in the last 30 days.


Deadlift 5Rm


AMRAP in 12

10 Kettle bells swings

10 Box Jumps

10 Burpees

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If you have friends or family that would like to attend our Saturday Free Class send them this link.  Also, thank you for all your support in past weeks letting your friends know about this class!!


5 Rm Power clean *drop each rep


With a 10 minute time cap:

150 Wall Balls

Max muscle ups with time remaining

*Scale Chest to bar pull-ups, pull-ups, ring rows


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The weight DOES matter


I’ve been seeing some frustration with some of the lifts, specifically the Olympic lifts on Tuesday/Thursday and Saturday.  When we introduce the WOD hopefully, you hear something like “only go up in weight if you’re moving correctly”.  This is kinda important.  As much as I hate to see your frustration when you miss, I can only reiterate the aforementioned statement.  When a 20+ jump in weight happens and there are press outs, no foot movement or just overall ugly lifts we’re not getting anywhere.  Sure, you can walk away and say you snatched X amount because it ended up over your head in some manner but, that IS NOT the point.  Paying attention to the movement and what you’re supposed to do will train motor recruitment patterns that will develop GOOD movement.  What happens when you practice poor movement with heavy weight? You keep getting what you get.


Back Squat

3 Sets of 5 at 90% of Monday’s 5Rm

Bench Press 5Rm

3×15 DB roll backs

100 banded press downs

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