Today is our last day of bring a friend week and I’d like to extend s thank you to you all who brought friends to CFW. It’s incredibly important to have people like you to fill this gym with and keep progressing with likeminded people. Thank you to everyone who came out and for being a great part of this awesome community.
partners of two.
Rack up as many reps as possible in this WOD
1 min each station
ab mat sit ups
rest after each round
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Push Press 3Rm
3 Rounds for time
10 front squats (135,95)
EMOM 3 burpees
Dealift for a heavy 5 rep
75 KB swings
50 Box Jumps
50 Push ups
20 minutes to work on snatch from your worst position. i.e High hang, Hang or full.
Snatch balance 1rm
Bench press 3rm
This week is our bring a friend days on M/W/F. If you ate bringing a friend we are excited to have them! We are programming workouts that are fun, challenging and doable for everyone. They will be partner workouts so be prepared to show off your knowledge of the movements and help your friend along. Glad to have everyone! We’ll see you this week.
Today: partners of two
15 minute amrap
partner A runs to the track which partner B completes as many rounds as possible of
switch and pick up where you left off to accumulate as many rounds of the 15-12-9 as possible. Runs don’t count
clean and jerk ladder
every 90 seconds perform 1 clean and jerk
men start at 135 and increase by 20 pounds up to 375
women start at 95 and increase by 10 up to 215
*before your C&J do 5 burpees
**do as many deadlifts before time runs out if you miss your lift
for example: I clean and jerked 255 and got 12 deadlifts at 275
October 26,28 and 30th are for your friend and family to come check out CFW and what CrossFit is all about.
Also, this invite is also extended to those who would like to try Bootcamp. I appreciate you all who have spread the word about this already!!!
20 minutes for high hang power snatch work
75 power snatches for time (75,55)
push press 3rm
5 shoulder to overhead (185, 105)
30 double unders