Our next Olympic Lifting Course starts next Saturday, 12 June
The course is 4 weeks of Olympic Weightlifting Focused Training
We’re offering an AM and a PM class this time.
The AM class will meet Tuesday monrings at 6am and the PM class will meet on Tuesday evenings at 6pm. Both classes train together on Saturdays at 10am
Cost is $150
Any level athlete is welcome, beginners are appreciated, and anyone will benefit greatly from enrollment
The signup sheets are on the front desk
The 2010 CrossFit Dirty South Regionals
Team CFW celebrates their completion of the 3rd and final workout of the weekend
Alone and Unafraid…
Tm CFW completed the last set of 200m Farmer Carries and Sprints
before the other teams left the pad and secured a 1st place on the finale
Rest after the Games? Not our crew…
Zach gets sets of Heavy Back Squats
We’ll see you in you Cali.
Front Squat 3 – 3 – 3 – 3
Handstand Push Ups (on 45lbs bumper plates) 5 – 5 – 5 – 5
*On both lifts, the concentric is aggressive and fast (1-2 sec). The eccentric (negative) will be slow and controlled (4 secs).
2 rounds for time of…
50 double unders
25 GHD Sit Ups