by Kevin Ogar | Apr 30, 2019 | WOD
Guys and Gals, We are going to be doing a Trial Run of a 5:15am, 30min, Lifting/Coach Approved Open Gym/Do the PT Zach Gave You class on Mondays and Wednesdays before the 5:45am Class. We will be giving this a 1 month trial run. If we can’t average 4 people in...
by Kevin Ogar | Apr 29, 2019 | WOD
WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1x DB Hang Squat Cleans (50/35#) 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10x Toe-to-Bar Endurance: 60s Airdyne...
by Kevin Ogar | Apr 28, 2019 | WOD
Strength: Strict Press @ 1122 Tempo (5x5) WOD: 4 Rounds: 30x Double Unders 20x KB Swings (55/35#) 10x Burpee Pull...
by Kevin Ogar | Apr 26, 2019 | WOD
WOD:For Time100x Push Ups (Buy In)Then…4 Rounds25x GHD Situps15x Pullups Did you know that you can utilize our CFWT Weightlifting & Powerlifting Strength room anytime during our CrossFit Classes? See our schedule...
by Kevin Ogar | Apr 25, 2019 | WOD
Weightlifting:Halting Snatch Pull (Pause at Knee)3 x 3 WOD:10xEMOM:1 Power Snatch @ 70-80%+3 OH Squats5 Box Jumps 24/20″*Must Step Down On The Box...
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