HAPPY BIRTHDAY TONY!!
***If you are going interested in competing as an individual or on our affiliate team for the CrossFit games we are holding a meeting this Saturday at 1pm.
Upcoming Events at CFW:
Paleo / Zone Nurtrition Class: Wednesday, Febuary 10 at 6pm $20.00
Get serious about your weightloss, performance, and health. No amount of exercise is a subsitute for good nutrition.
Powerlifting Seminar with Will Kuenzel: Saturday, March 13 from 9am- 4pm $60.00
Spend a day with powerlifting coach Will Kuenzel of Energized Fitness Solutions (http://www.energizefitnesssolutions.com/?p=6) learing techniques to improve your deadlift, press, and squat.
Gillian Mounsey’s Fundamentals of Gymnastics Workshop:
Saturday, May 1st CFW is hosting
Gillian’s strength, balance, and coordination have been featured in many videos, such as this one: http://www.youtube.com/watch?v=QyxTw5hn3HI, and documentaries on the CrossFit mainsite (www.crossfit.com). Gillian’s one day workshop teaches basic gymnastic skills and will improve your performance by developing your balance, core stability, and mastery of bodyweight movement.
For more info and registration, go to: http://www.gillianmounsey.com/workshop.htm
To see more vidoes of Gillian, go to: http://www.gillianmounsey.com/videos.htm
Lauren and Betsy – The Reverse Wall Ball Shot
1 Min Max reps
Tire Flip (520/ 350)
"20 Minutes of Hell" Thanks Joe Welliver
50 m sprint
50 m jog
50 m walk
(sprint-jog-walk= 1 round)
"20 Minutes of Hell"