Power Snatch 2rm


3 rounds for time

10 Barbell Front squats (135, 95)

8 Burpee to plate (45, 25)

10 Deadlifts

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Another great Saturday with all our CFW Games competitors!  Great showing from our support crew.  Folks if you haven’t made it to CFW on a Saturday to watch or participate you really should, it’s a great show and a good time.

We will be starting our next phase of the strength cycle.  These next two weeks will be 2Rm for the lifts followed by a deload week and then 1’s.


Back Squat 2rm


For time:

Row 1000m

15 Shoulder to overhead (135, 95)

15 Muscle ups

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10am: Snatch and Clean and Jerk as heavy as possible for 1 rep.


3 rounds

30 hang snatch (75,55)

30 Wall balls

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Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds



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No 6am on Friday


No 6am class on Friday


Hey everyone- Just wanted to say GREAT JOB to everyone that did 15.1 and 15.1A.  We had a great time and a great turnout on Saturday.  Scores have been tallied and posted in the gym.

As we move forward in the CFW and Crossfit Open, if you know you are going to miss a Saturday please make sure that you let one of the coaches know ahead and time.   Also you will have until Tuesday to make up the wod and submit your score sheet.  There will be a folder in the gym where you can leave your sheet.  If you are unable to come out and wod on Saturday, please make sure to find time before Tuesday to reschedule.  This includes finding someone to judge for you.  Scores will be tallied and results posted in the gym each week on Wednesday.

For those that just want to come and do the wod- you are more than welcome.  If there are spots in the Open division heats, we’ll do our best to get you in.  If the heats are full, we’ll add an extra heat after the CFW Open athletes have finished.

Thanks again for all your hard work!  See you in the gym.


Deadlift 5Rm or

Make up your Power Clean


4 rounds:

Max effort

:30 Thrusters

:30 rest

:30 KB swings



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Back Squat

5 sets of 3 at 90% of Mondays 3Rm

Bench Press

5 RM

*3×15 dumbbell tate press

3×15 close grips push ups


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Power Snatch 3Rm


3 Rounds for time

15 Box Jumps

15 Pull-ups


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The next Fronning


Back Squat 3rm


4 rounds

15 bar over burpees

15 SDHP (95, 65)


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What a great turn out for the 15.1 WOD on Saturday and a great time!! Thanks to all our judges and everyone that brought something to snack on afterward.  Same time same place this Saturday!!


9am: Snatch and Clean and Jerk AHAP


5 rounds for time

25 Double unders

10 Burpees

10 Box Jumps

12 Wall Balls

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Today we will start our games season with 15.1 .  This will be done in heats starting at 9am.  Kids are first followed by scaled and then RX’d divisions.  If you aren’t enrolled in the games that is ok.  If you want to do this WOD please show up with enough time to get into a heat.

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