Claudia learns something new. Her first time ever shooting, she, along with 9 other CFW members, attended Alastar TDS-C Pistol Fundamentals Course on Saturday.

Interested in learning to shoot?  See our available courses at

CrossFit WOD
Lift every minute on the minute for 20 minutes alternating each minute between…
1 Clean & Jerk (185lbs/115lbs)
2 Clean & Jerk (155lbs/85lbs)

Endurance Supplement
Row 3 rounds of 60 sec work /30 sec recovery for max distance.

Last week at CFW…

11 thoughts on “Lifting Reinforcement

  1. Rob the Ghost says:

    Hahahaha, wouldn’t you know it the first week I decide I’m switching to a CrossFit phase instead of following the Performance menu, it starts off like this?

  2. Whitney says:

    I just bought size 4 petit pants. And fit into them. Started at CFW in June size 12. I’m not looking for a pat on the back, I just wanted to tell someone who isn’t going to be resentful and tell me to eat a cheeseburger.

  3. Abs says:

    Claudia is such a friggen badass…I love working with you and watch your confidence grow…its so cool. Whitney….whaaaat? That’s amazing. Yet another badass success story of the strong women that makes CFW so special. Rob that’s too funny…but get some bro. The program works!

  4. Meagan says:

    Way to Go Whitney!!!!! That is awesome. The last time I had the pleasure of working out with you, you were moving weight around like it was nothing. Aunt T better watch out…..haha

  5. Lil D says:

    Awesome course this weekend. I’ve been shooting for the better part of 20 years, and shooting tactically for over 8 with the Marine Corps, and I learned a LOT from this one day course. The instructors were professional, and they helped me learn and break my bad habits. Just like in the gym, it really helps to have someone there to watch you and tell you what you’re doing wrong so you can perfect your technique. Big thank you to Andrew, Don O, Luis, and, of course, t.

  6. No GOOD says:

    WHITNEY!!!!! Thats SICK!!! SO when I went away last time and came home I could not believe your transformation. Looks like I am going to be surprised again!!!!
    Glad that Scott is has now jopined the CFW family!!!

    I just want to say thank you to everyone who has tried something new and supported ALASTAR. Your feed back is so important to the growth of our company.

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