April 15, 2013
"Hall" 4 Rounds: 5 Handstand Pushups 10 Box Jumps (24/20) 33 Double-Unders 5 Deadlifts (245/185) 10 Burpees Happy Birthday Angela!
April 13, 2013
The Team WOD is "Helen" in honor of Helen who is moving out of state and leaving CFW. Helen was with us from Day 1 and will be greatly missed.…
April 12, 2013
Hero WOD: Rankle 20 min AMRAP: 6 Deadlifts (225/155) 7 Burpee pull-ups 10 Kettlebell swings (70/53) 200m run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to…
April 11, 2013
750m Row 50 Squats 35 Pull-ups 400m Run 20 Burpees 250m Row 25 Thrusters (45/25) 400m Run
April 10, 2013
10 down to 1 Clean and jerks (135/95) 1 up to 10 Hand release push up
April 9, 2013
Strength: Push Press 6x2 Then 12 minute AMRAP: 10 Sit-ups 15 KB Swings (70/45) 20 Double-unders
April 8, 2013
"Fight Gone Bad" Three rounds (1 min rest in between rounds) Wall-balls (20/14) Sumo deadlift high-pull (75/55) Box Jump (24/20) Push-press (75/55) Row (Calories) Each movement is one minute before…
Meet Dorene, CFW’s CrossFitter of the Month
I am a 49 year old stay at home mom that has always worked out by myself in the comfort of my home, never venturing out to the gym, I…
April 5, 2013
Open Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed.
April 4, 2013
16 minute EMOM (every minute on minute) 4 Power Clean (135/85) on the even 8 Box Jump (24/20) on the odd