Blog

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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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The Oly classes are filling up quickly so if you’d like to get in one of the classes do so ASAP.  Hit the link below

OLYMPIC LIFTING

Today:

Jerk 1Rm

Then

5 rounds

8 KB swings

10 Ring dips

 

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Today:

3 Rounds for time:

20 Thrusters

12 box jump up and overs

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Games update

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Hey everyone don’t forget the end to our games season is coming to a close on Saturday at 10:30 am at the track.  We would like as many participants as possible in our finale so if you DID compete in our open you are welcome to compete on Saturday.

We are going to have the grill going and a keg tapped but feel free to bring something to eat and/or share.  get with Bonnie (bon bon) Cater for questions on what to bring for sharing.  Last year was a blast ya’ll so come out and have some fun!!

Today:

Back Squat

5×5 at 80% OF 1RM

Then

3 Rounds

Run 400

30 Double Unders

8 Bar Muscle-ups

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10am: Snatch

11am:  21, 15 and 9

Snatch and Chest t

bar pull-ups

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Today:

Teams of tres.  Break up the work however you see fit.

400m Barbell carry (135 for teams of men, 95 for teams of women) *out and around the track

250 Mountain climbers

200 Squats

150 Push-ups

75 Toes to bar

50 Box Jumps

400m Barbell carry

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Finals for Games

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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

Today:

Front Squat

5Rm

Then

30-20-10

SDHP (75,55)

Wall Balls

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