Ok, so I know we said we’d be closed on Saturday, 5 July.  However, we’ll be in here from 11a – 2p getting our workout in.  So you’re welcome to come on in. – t. 

July 4 1776 The United States of America’s first warriors took our independence from the failing British Empire.  Today America’s warriors fight to secure your freedom and independence in places most Americans can’t find on a map.  Don’t forget them.

Kristen and Tom W. – CFW’s Father / Daughter team.


Kristen’s first pull ups…   yes, plural.  She learned the kip and started repping out pull ups with only a few minutes of coaching from Julie!  Did I mention it’s only her second visit to CFW.

Come out and join us  from 10am – 2 pm for this one…

Pain Storm III “Independence Day”
76 Clean and Jerk (45lbs)
76 Wall Balls (20lbs)
76 Box Jumps (20in)
76 Pull-ups
76 Swings (35lbs)
76 Burpees
76 Knees to Elbows
76 Push-ups
76 Squats
76 Turkish Get-up/l(36lbs)

0 thoughts on “Posted: 7/4/2008

  1. Jennings says:

    I'm with Andrew on this one… by 1976 this country had seen alot more than just the British Empire… Darren was that you? haha

  2. t says:

    There are few true warriors out there. The quiet professionals come and go, in and out of Iraq, Afghanistan, and other spots. Those that truely go, day after day and night after night to eliminate the evil that wishes to destroy our way of life. If you’re a CF’er anywhere in there world you most likely have met one of these men. But they will not talk to you about the details of their fights. Or brag about how tough they are. The real warriors, those that have engaged the enemy, know the sacrifice. They know the feelings, affects, and even the fears that are associated with meeting those that wish to take your freedoms in a direct fight. There are also many fakes. The guys that boast that they’ve passed the tests of combat and fought and killed our nations enemies. They use the “it’s secret” b.s. to hide the details of a story that exists only in their heads. They desicrate the memories and honor of those that have fought and endured the physiological and psycological affects of killing other human beings. Give these worthless, self absorbed pieces of sh*t no harbor. But lift up those warriors that keep you safe and protect your families. LEA not excluded. Our Peace Officers are sometimes more likely to don combat gear and engage a threat to your freedoms than most soldiers. They deal with the violent criminals, the drunken drivers that endanger us and our children or the crack head/crack dealers that spread that poison like it’s candy. They put their lives on the line for you too. So no matter your position on the war in Iraq or what you think of W.’s foreign policies, or your opinion of Police officers. Just know the reality is, without our warrior class, the civilization would not last more than one generation. Praise, honor, and prayers for those that look over our flock. Have a good Independence day fellas.

  3. clint says:

    I just want to say thanks to tony and casey who have sacrificed of their time and money to make crossfit a reality for all of us. Without them we would still be fat and swollen at golds. Your sacrifice for our country and for our fitness is greatly appeciated. Thanks fellas for all the 6am “board meetings”

  4. Nix says:

    Before I relized you had named it, I was thinking "The ForeFathers" or "George" after the first commander and chief. Happy 4th Everyone.

  5. t. says:

    The sacrifice made at CFW is not by Casey and I. It’s by you all, the monsters of CFW. How many more pull ups can you do? How many pounds have you lost? How much has your squat, deadlift, clean, or any other lift gone up? How much faster can you run a 5k? You guys make CFW one the best training facilities on the planet. I’ve learned more than you guys will ever know from training with you all. Thanks be to you.

  6. KC says:

    T- Well articulated on your previous post. I echo your sentiment. To all of our CFW family, I commend you all on your dedication to your physical and psychological goals! All of you are what makes CFW! Please take a moment and reflect on the sacrifices made by our brothers in arms throughout the generations. Without the greatest generation of the WWII era to the forces of today, we owe a debt of gratitude that could never truly be re-paid. God bless the USA.

  7. Don says:

    If you have the time check out Vaughn's blog…….I love Tony'y about building monsters!!!!!

  8. zlehman says:

    4th of July Runner's Stampede, Cody, WY. 10K, 41:51. Got beat by a fire team of high school x-country runners. But they damn well better run fast.

  9. j says:

    man, that looks like a pretty solid kip. maybe she can teach some of the meatheads how to do that.

  10. t. says:

    Kristen's kip is about as good as it get's. Her forward swing was exagerated further than most of us get with much practice. If she's half as tough as her Dad, we've just picked up another badass chica. I guess we'll just add her the list. Why do think we have so many girls capable of so much? Other gyms post vids of their girls getting one or two pull ups. We have them doing 5 – 10 on day one. Hmmmmmm…

  11. clair says:

    not bragging by no means ,just an quick correction on tony's comment the peachtree run in atlanta is a 10k i placed 513th out of fifty five thousand plus