The March Madness Competition is tomorrow.  If you’ve not signed up, it is not too late.  Just get with Josh or Tanner or show up Saturday morning at 800am and register.

We will not have the regularly scheduled classes tomorrow due to the competition.

If you’d like to volunteer to help at the contest, also let Josh know or be here Saturday morning at 745am.

Dawn - Backsquat at 275lbs. High Bar. Ass to Ankles.

Games Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
This is a timed workout. If you complete the round of 9, go on to 12. If you complete 15, go on to 18, etc.

Movement Standards
– Thrusters begin with bar on the ground.  At the bottom hip crease is below the knee and at the top the bar is overhead with the hips, knees, shoulders and elbows at extension.
– The pull ups are chest to bar.  Dead hang or either kipping pull ups are acceptable.  Arms must be extended at the bottom.  At the top, the chest must come into contact with the bar.

We are running the Open WOD during class times only. Please arrive a few minutes early to warm up and be briefed on the workout.

8 thoughts on “12.5 and Closed Saturday For March Madness

  1. t. says:

    Is nice to have Dawn back for many reasons… but it’s nice a have someone around to remind us fellas how weak we are.

    I’m looking forward to tomorrow’s competition. Since Josh and I are running the judging on Saturday, we are running all three workouts today. We’ll let you know how it goes.

  2. Felice says:

    It is always a pleasure and inspiration to have Dawn in the gym. Ever since I joined Cfw I always wanted to be able to lift weights like she can. Hey, a girl can dream, right? haha keep up the good work Dawn! Can’t wait for Saturday, it’s going to be a good time. T. and Josh, goodluck on the wods, I’m sure you guys will crush them.

  3. t. says:

    Little Bit… you do lift like Dawn. Only a little smaller. Ha. Congrats on the new Clean & Jerk PR. 75kg (165lbs) at 123lbs BW is no joke!

  4. Meagan says:

    I think ever girl (and some guys) dream to lift like Dawn. I love.having Dawn around. You could be talking about life with Dawn and if you begin a lift while talking….Dawn is there coaching…”knees out” or “chest up”. I love it.

    @felice…you are trying to lift like Dawn…I am trying to lift like all of you: Dawn, Felice, Amanda, Hodge, Argo, Hoff…and the list goes on. It is nice to be in a place with beautiful kick ass chicas!

  5. Meagan says:

    And Sweet T. I feel so blessed to have been able to watch her make 12.5 her biotch! You are one hot momma. I wanna be like you too…you made that WOD look easy…enjoy your weeked Taylor…xoxo

  6. Amanda W says:

    The bar is continually set higher and higher at CFW. Love this stuff! This is my DEADLIFT goal I’m pretty sure. lol. Dawn = hero material.

  7. Tanner says:

    Dawn=Beast. Nuff said.

    Great work by the am classes today. Patty and Guy, you are both continuing to improve. I am very impressed by your gains in strength and range of motion. Keep it up!

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