Tomorrow night at 7pm Dr. Eric McGraw will hold a Mobility Seminar here at CFW.  Dr. McGraw recently attended the Crossfit Mobility Certification with Kelly Starrett, DPT;  author of the Mobility WOD.  Many CFW members and athletes worldwide have incorporated Kelly’s mobility work into their daily routines and experienced the benefits.  Learning and developing full ROM through improved mobility and flexibility reduces your risk of injury and increases your quality of life.

New to CFW and think this stuff is for more “advanced” members… NO!  That’s completely incorrect. Newbies and experienced members alike will gain vital knowledge crucial to improving your wellness.

Heavy single numbers from last Friday's WOD.

We had some great heavy singles put up Friday.  Remember these numbers, you will use them over the next couple of weeks in our programming.


Front Squat 3-3-3-3-3 (2/1/x/0)
Weighted Chin Ups 2-2-2-2 (2/0/1/1)
Weighted GHD Back Ext 10-10-10 (3/0/0/0)

Tabata this…
8 rounds of 20 seconds work / 10 seconds rest
Double Unders

4 thoughts on “Monday

  1. No GOOD says:

    So as I am going over todays picture I can help but notice IP on did the DL? I would hope that my future congressman could also squat and bench hahahaha

    There are some really impressive numbers!!!!

    For the RECORD No GOOD likes Front Squats better than Squats

  2. Whitney says:

    Awesome #’s. Melissa, you’re incredible! I can’t wait to see where my #’s go after this oly class. I guess I will never get bored with lifting since form can always use work and tweaking. It’s like golf, my grandfather is still working on his swing at 90. I’m pretty sure I’ll still be working on my dead lift until then.

  3. Edwin says:

    I have a new pair of Rogue Do-Win Oly shoes for sale. Size 10.5 $119. Let me know if you’re interested.

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