Today: Bench Press 3-3-3-3-3* *Increase weight each set Then 3RFT 10 Power Clean 155/105 20 C2B Pull-Ups 50 Double-Unders
Dan Broughton
Tuesday, January 9th
Make sure to check out Conor Legere on the member stories page. Conor has been crushing it at the Moto Cross track and on his high school track team. He’s made incredible progress here at CFW and we love… Read more »
Monday, January 8th
Today: “Jack” 20 Min AMRAP 10 Push-Press (115/85) 10 KBS (53/35) 10 Box Jumps (24/20)
Sunday, January 7th
Please join us for Open Gym today with Coach Sara. During open gym hours, if you aren’t doing a workout on your own she can take you through some foundational gymnastics movements to help you learn the basics of body… Read more »
Saturday, January 6th
Today: in Teams of 3 30 Min AMRAP Partner 1 – 400m Run Partner 2&3 – 50 DB OH Lunges, 50 Burpees, 50 DB Shoulder 2 OH (50/35), 50 Pull-Ups
Friday, January 5th
Today: Bench Press 5-5-5-5-5* *Increase weight each set Then “JT” 21-15-9 HSPU Ring Dips Push-Ups
Thursday, January 4th
Reminder that all gym closings or postponed class times will be announced via the CrossFit Woodbridge blog if the following day is closed or delayed and Facebook the day of if a coach can’t make it to class because of… Read more »
Thursday, January 4th
Today: Deadlift 3-3-3-3-3* Increase weights Then 10 Min AMRAP 50 Double-Unders 10 Back Squats (135/95)
Wednesday, January 3rd
Today: Front Squat w/ 2-sec Pause 1RM Then For Time 20 Front Squats (95/65) 30 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 50 Wall-Balls (20/14)
Tuesday, January 2nd
Today: “Jackie” Row 1000m 50 Thrusters (45/35) 21 Pull-Ups