“I’m coming up on the 1-year mark since I first jumped into Crossfit and it’s one of the best choices I’ve ever made. After several attempts at getting back into shape with large commercial gyms or over-the-top at-home video programs a good friend finally showed me the light. It didn’t take long for me to realize that CFW is where I needed to be. I followed the blog posts for a few weeks prior to committing and saw the truth in those words evidenced by their results. People were getting healthier and stronger in every aspect and I wanted in.
The rest of the story is pretty simple. I put in the hard work required, ate well and found the results I was looking for: I’m down 35 lbs. while every aspect of my strength and conditioning has improved. My experience so far has been awesome; I can’t wait to see what the next year brings.”
– Dave O.
Thanks to all those who came out to the competition prep yesterday! A great time was had by all competitors and spectators. Stand by for more of these type events in the coming weeks and months leading to the CrossFit Games. For anyone interested in completing one, or all of the workouts, they are as follows:
With a 3 minute running clock find a 1RM Ground to Overhead
*Bar must travel overhead in one motion, may not stop at the shoulders
*The bar must be empty when time starts
4 rounds for time of. . .
5 Ground to Shoulder to Overhead (185/105)
2 rope climbs (17′ all)
*Time limit is 6 min; if you do not complete the workout within the time the workout is scored as an AMRAP
Complete the following for time. . .
50 sledgehammer swings (16/8)
800 m run
50 KB Swings (24/16)
Yoga at 9 am
Open Gym 10-11:30am