Today’s Workout'S ARCHIVE

  • 1-8-16

    By Kimberly | In Today's Workout | on January 7, 2016

    Crossfit: A. 20- Turkish Get-ups B. 10 minutes-  Handstand Practice + “JT” 21-15-9 Ring Dips HSPU

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  • 1-7-15

    By Kimberly | In Today's Workout | on January 6, 2016

    Crossfit: 30 min EMOM: *alternating between 1 – 8-10 goblet squats (53/35) 2 – 8-10 box jumps (24/20) *step down 3 – 6-10 wall balls

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  • 1-6-15

    By Kimberly | In Today's Workout | on January 5, 2016

    Crossfit: Open Gym- 7am- 1 pm and 3:30 pm-8pm Mobility: 7 pm with Jonathan

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  • 1-5-16

    By Kimberly | In Today's Workout | on January 4, 2016

    Crossfit: Hang snatch+ snatch x 5 sets then: 6 Rounds for time: 8 DB snatch (70/40)+ 50 ft farmers walk (70/ 40)

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  • 1-4-16

    By Kimberly | In Today's Workout | on January 3, 2016

    CrossFit: 4 rds for time: 5 squat cleans (225/155) + 15 V Ups + 400 m run rest 2 minutes between sets *Goal is speed on the runs. You have a rest between sets. Earn it!

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  • 1-1-16

    By Kimberly | In Today's Workout | on December 31, 2015

    Happy New Year! * CFW will be closed today (1/1/16) and tomorrow (1/2/16)

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  • 12-31-15

    By Kimberly | In Today's Workout | on December 30, 2015

    Crossfit: “Angie” 100 pull ups+ 100 push ups+ 100 sit ups+ 100 Air Squats+ * Perfect Technique * 6 min time cap at each station

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  • 12-30-15

    By Kimberly | In Today's Workout | on December 29, 2015

    Crossfit: REST DAY Open Gym hours: 7am – 1pm and 3:30 pm-8 pm Mobility: 7 pm with Jonathan P

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  • 12-29-15

    By Kimberly | In Today's Workout | on December 28, 2015

    Crossfit: Push Press 5 x 5 then: 4 rds for time: 20 ft Hand stand walk + 30 DUs + 400m run (*6 min cap) then: Sub 30 sec HS hold for walk

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  • 12-28-15

    By Kimberly | In Today's Workout | on December 27, 2015

    Crossfit: 12 min cap: Power Clean-Work to a heavy single Then: 10 min AMRAP: 4 Front Squat (135/95) * barbell starts on floor + 8 deadlift + 10 burpee over bar

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  • 12-26-15

    By Kimberly | In Today's Workout | on December 25, 2015

    Crossfit: Open gym from 9- Noon

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  • 12/25/15

    By Kimberly | In Today's Workout | on December 24, 2015

    Merry Christmas and Happy Holidays!

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  • 12-24-15

    By Kimberly | In Today's Workout | on December 23, 2015

    *** Happy Christmas Eve!! * Gym closes at noon * 2 classes today- 9 am and 1030am “12 Days of Christmas” for time.. 1 Turkish Getup 2 Handstand Pushups 3 Dead Hang Pullups 4 Knees to Elbows 5 Burpee’s 6 DB Thrusters (45/25) 7 AbMat Sit-up 8 Box Jumps (24″) 9 Pushups 10 Double Unders […]

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  • 12-23-15

    By Kimberly | In Today's Workout | on December 22, 2015

    ***Christmas Eve hours are from 9 – Noon ** Christmas Day- Closed *** Day after Christmas (Dec.26)- open gym from 9-noon Crossfit : Open gym 7am-1 pm and 4 pm to 8 pm Mobility: 7 pm

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  • 12-22-15

    By Kimberly | In Today's Workout | on December 21, 2015

    Crossfit: 4 sets of: Shoulder Press(135/95)AMRAP to Push Press AMRAP to Push Jerk AMRAP **Without dropping the bar! then: 4 rds for time: 400 m row/assault sprint 2 legless rope climbs or 4 regular rope climbs

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  • 12-21-15

    By Kimberly | In Today's Workout | on December 20, 2015

    Crossfit: Back Squat- 5 x 5 21-15-9 Wallballs (20/14lbs) Pistols holding kb in front rack- (24/16kgs)

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  • 12-19-15

    By Kimberly | In Today's Workout | on December 18, 2015

    ** Come help make a little girl’s Christmas one to remember! -$10 or $10 gift buy in -Heats start at 9 am Crossfit: “The Christmas Tree Special ” Details: -Everyone can participate -Heats start at 9 am end at 11:30 -Christmas outfits/costumes always allowed

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  • 12-18-15

    By Kimberly | In Today's Workout | on December 17, 2015

    *Come out tomorrow and help make a little girl’s Christmas one to remember. $10 or 10$ present buy in for Saturday’s WOD . We will be starting at 9 am! Crossfit: “The Josh” *22 minute time cap 100 Thrusters (95/65) On the top of an even minute- 4 burpees On the top of an odd […]

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  • 12-17-15

    By Kimberly | In Today's Workout | on December 16, 2015

    Crossfit: “Fight Gone Bad” Three rounds (1 minute of work each station): Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) REST for 1 minute

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  • 12-16-15

    By Kimberly | In Today's Workout | on December 15, 2015

    Crossfit: REST Mobility: 7 pm

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  • 12-15-15

    By Kimberly | In Today's Workout | on December 14, 2015

    Crossfit: Push Press- 5 x 5 then: 16 min EMOM Odd- Ring rows Even- Bicep curls with DB (60-40/5-20lbs)

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  • 12-14-15

    By Kimberly | In Today's Workout | on December 13, 2015

    Crossfit: Front Squat- Work up to heavy triple then: 12 min AMRAP 5- Power cleans ( 135/85) 400 meter run

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  • 12-12-15

    By Kimberly | In Today's Workout | on December 11, 2015

    Crossfit: 50 Burpees for time 2 minute rest then 20 in-and-out tire jumps for time 2 minute rest then: 50 Wallball (20/14lbs) Sit ups for time 2 minute rest then: 50 Double under’s for time M.I.T 8:45 am

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  • 12-11-15

    By Kimberly | In Today's Workout | on December 10, 2015

    Crossfit: Deadlift- 1 rep max then: *1 mile run for time

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  • 12-10-15

    By Kimberly | In Today's Workout | on December 9, 2015

    Crossfit: Strict Shoulder Press- 1 rep Max then: AMRAP Kipping/ butterfly pull-ups without dropping from the bar

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  • 12-9-15

    By Kimberly | In Today's Workout | on December 8, 2015

    Crossfit: REST/ Recover Mobility: 7 pm with Jonathan P.

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  • 12-8-15

    By Kimberly | In Today's Workout | on December 7, 2015

    Crossfit: Squat-1 RM then: 800 meter sprint test then: 400 meter sprint test

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  • 12-7-15

    By Kimberly | In Today's Workout | on December 6, 2015

    ** Max out week has officially started! ** 4 members will win a tank top at the end of testing. * Highest totals for bench, squat, deadlift, and shoulder press. For women-weight classes will be split 140 under and 141 up.For men-the weight class will be split at 180 under and 181 up. *** May […]

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  • 12-5-15

    By Kimberly | In Today's Workout | on December 4, 2015

    Crossfit: “Daphne and Velma” -Partner Workout Partner A- 200 m walking lunge ( lunge to flag pole) Partner B- 200 m Farmers walk with kb’s (2-24/2-16) Switch Partner A-50 V-ups Partner B- Hold air squat when Partner A working Switch Partner A- 30 Jumping squats Partner B- hold plank while Partner A Working Switch Both […]

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  • 12-4-15

    By Kimberly | In Today's Workout | on December 3, 2015

    Crossfit: Deadlift- Heavy Single then 21-15-9 WB’s (20/14) Pistols

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