Strength: 4 rounds for quality of: 12 Alternating Barbell Reverse Lunges Weighted Wall Sit, 45/35 lbs, 30 secs Rest 2 mins For our lower body strength, run a clock to time both the wall sits and the rest. Lunges, ensure… Read more »
*Closed for Thanksgiving. Enjoy the Holiday!*
Strength: 1RM Snatch While we should be practicing squat snatches, we want to test our strongest lift, even if that is a power snatch. Conditioning: “Nate-ish” AMRAP 12 2 Ring Muscle Ups 4 Strict HSPU 8 KB Swings 70/53 Scaled… Read more »
For 3 cycles: AMRAP in 6 mins of: 8 Burpee Box Jump Overs, 24/20 in Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft 8 Dumbbell Hang Power Cleans, 50/35 lbs Double Dumbbell Front Rack Walking Lunge, 50/35 lbs,… Read more »
*Today marks the start of our next 12 week cycle with emphasis on olympic lifting* Weightlifting: 1RM Clean and Jerk While we should be practicing a squat clean and split jerk as that is most likely to let us lift… Read more »
CFW will be starting a new cycle this Monday, November 22nd with strength focusing on olympic lifting and metabolic conditioning prep for the 2022 CrossFit Games Open. Watch this video for Coach Craig’s explanation on this upcoming cycle!
Come and join us for Open Gym from 1000-1200!
Conditioning: Partner WOD (teams of 2) AMRAP 30 25 KBS 53/35 20 Goblet Squats 53/35 15 S2O 95/65 10 Box Jumps 30″/24″ 5 Strict Pull Ups One works/One Rests. Partners can only switch after each movement i.e. partner 1 does… Read more »
Conditioning: Every 4 minutes for 5 rounds (25 min total) 35/25 cal row AMRAP 9 Power Cleans 115/75 6 box jump overs 24/20 60s rest Goal is to push yourself while being consistent in rounds. Score is amount of reps… Read more »
Weightlifting: Snatch Complex: 6 sets 2 Snatch Pulls 1 Power Snatch 70-80% 1RM Power Snatch Focusing on enforcing that verticle drive, legs down and hips up during the pull and carrying it over into the power snatch. Conditioning: Complete as… Read more »
Come and join us for Open Gym from 1000-1200!
