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.
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.
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)