Strength: Drop Snatch 4×4 WOD: AMRAP 11 Buy in 40 air squats 10 Deadlifts 115/75 10 S2O 115/75 10 Russian KBS 53/35
Workout of the Day
Tuesday, October 1 **Announcements**
Announcements: The “2020” Open season is upon us. The CrossFit open is a five-week event in which the CrossFit community from all over the world participate. CFW will be hosting Friday Night Lights every Friday at 6 pm from October… Read more »
Monday, September 30th
Strength: Push Jerks 5×3 w/ pause at bottom of the dip and at the receiving position. WOD: 5 rounds: 2 minute work / 1 minute rest 200m run AMRAP burpees Rest 60s
Sunday, September 29th
Join us for open gym from 10am – noon
*RACE DAY* Saturday, September 28th
Join your community for a free 5K to celebrate our members and Marine recruits. This event will begin with registration at 6:30am on Saturday the 28th of Sept. The 5k will take place along Noble pond way, Gideon and the… Read more »
Friday, September 27th
WOD: For Time Row 500m, Run 400m, Bike 1200m Row 400m, Run 300m, Bike 1000m Row 300m, Run 200m, Bike 800m Row 200m, Run 100m, Bike 600m Row 100m, Run 50m, Bike 400m REMINDER: In place of the regular scheduled… Read more »
Thursday, September 26th
WOD: Every 5 minutes for 25 Minutes complete AMRAP 4 10 Push Press 95/65 10 Bar Facing Burpees 1 minute rest Core: Barbell ab rollouts 3×8
Wednesday, September 25th
Strength: Snatch Balance 4×4 WOD: For time (20 min cap) 50 Sit Up, 25 cal AB, 10 Deadlifts 275/185 40 Sit Up, 20 cal AB, 8 Deadlifts 30 sit up, 15 cal AB, 6 Deadlifts 20 sit up, 10 cal… Read more »
Tuesday, September 24th
Strength: Bench Press 4×6 with a 3 second negative WOD: AMRAP 12 3 Bar Muscle Ups 6 DB Hang P. Clean 50/35 12 DB Front Rack Reverse Lunge 50/35
Monday, September 23rd
Happy Birthday Coach Craig!! Strength: Front Squat 3×5 Front Squat holds 3×15 sec @ 50% WOD: 3 Round Sprint: 10 Russian KBS 70/53 20/15 cal row 10 Wallball 20/14 Rest 3 minutes