CFW will be opening an hour later and closing an hour early on Monday for Memorial Day.

Memorial Day Hours: 7am – 7pm


 WPD and Local LEA team up for the Special Olympics Torch Run.  CFW salutes our LEA and first responders and would like to say thanks for giving back to the community.  CFW members JJ, Darren, Mark, Brek, Drew and Tony noted this was the first time they’d been escorted by so many Police Officers with out going to jail.


Power Snatch   5 – 5 – 5 – 5 – 5

As many reps as you can of…

  • 3 min Deadlift (m – 185lbs / f- 95lbs) 
  • 2 min Push Press (95lbs / 65lbs)
  • 1 minute Rest
  • 3 min Overhead Squat (m – 95 / f – 65)
  • 2 min push ups 


0 thoughts on “Posted: 5/23/2008

  1. Shawn K says:

    This sucked more than I thought it would. And going into it I already thought it was going to suck bad.

  2. Andrew says:

    Haha especially when he gives us these motivational comments but still posts one of the top scores…

  3. Hub says:

    Don't you just love the motivational comments by Shawn, I mean, there is nothing like pumping up your fellow Crossfit brothers before a good work out. Thanks Shawn!

  4. Shawn K says:

    lol… I'll try a different approach… "This morning's workout didn't even make me puke" (granted… I didn't eat anything beforehand.. but you guys don't need to know that)

  5. olympia says:

    hello…. HEEELLLOOO!!!
    oh, this is totally awesome…
    someone may live to regret this…
    but i'll do my best to keep the shock and awe at sunday school levels…

  6. Tony says:

    Hey! This comment thing was intended for the exchange and discussion of useful information pertaining to training and the day's wod. As of now it more resembles a gay pick up forum.

  7. Nix says:

    Oh no, Olympia's a part of the "cybergang". If only the accent could come through. Oyyyyyy!

  8. Aaron says:

    Whoa Tony……You said it not me! HA! This WOD looks like a good challenge for us CF athletes. I am interested in the overall coverage of the muscles that will be used in the legs and that each and every pushing muscle in the shoulders and arms will be both woken up from wednesdays wod AND brought to new levels in strength. I unfortunately will not be able to do this WOD today, but tomorrow I will do both! I swear!