Nutrition Class Tomorrow Night
Tomorrow night at 6:30 we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $40 which is well below comparable courses at other establishments, and Custom Fit Meals will be catering the event. If you have yet to attend a CFW nutrition class, the time is now.

March Madness 2012
On Saturday, March 24th, CFW is hosting the first ever CrossFit competition with age divisions and weight classes. The first workout will be the final CrossFit Open WOD. All competitors will complete all events, eliminating a need for a “Final WOD.”  Cost is $50 prior to March 10th and $70 thereafter.  All competitors will receive a t-shirt and a catered, paleo friendly lunch.  To register click here.


Paige T. knocking out a set of DB Thrusters


Clean Pull – Work up to 5 heavy triples.

4 rounds for time…
8 KB Snatches (24kg/16kg)
8 Over the Box Jumps (20″)*

*You may land on top of box.

Olympic Weightlifting
Power Snatch + OHS + Snatch (2 second pause at bottom of OHS and Snatch) @ 75% x 5 sets
Power Clean + Front Squat + Clean and Jerk (5 second pause in Split) @75% x 5 sets
20 Box Jumps (Max Height)

5 thoughts on “Clean Pulls

  1. Meagan says:

    Even though I wasn’t there…..amanda got muscle ups…three of them. Whoohoo! 2012Baby! As I said before, the Games are yours for the taking!

  2. Scuba Steve says:

    My mom sent this to me, it’s from the Ted Talks series (maybe my favorite web site, check it out if you like hearing really smart people talk about new and cool ideas), it’s not the exact same as what Tony is teaching, but it’s way more similar than different. I think the long term health aspects are way more interesting than the short term athletic goals we tend to focus on. Check it

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