by Kevin Ogar | Dec 31, 2019 | WOD
Happy New Year! CFWT is Closed Today. Below is a little home workout to start the New Year right! Warm Up: 4 Rounds: 15s Jumping Jacks 15s Air Squats 15s Mountain Climbs 15s Jump Squats WOD: “Russian Roulette Burpees” 15x EMOM: Take a piece of...
by Kevin Ogar | Dec 30, 2019 | WOD
CFWT is open from 8:30AM-12:00PM Today (Team Marathon Row & Open Gym) CFWT is Closed Tomorrow (2020JAN01). Happy New Year! WOD: “Team Marathon Row” 42,195M Row Have as many team members as you want. Divide the meters up how you want. You may...
by Kevin Ogar | Dec 29, 2019 | WOD
31 December@8:30AM: Team Marathon Row 01 January: CFWT is Closed (Normal Classes Resume on 02 January) Weightlifting: Clean Shrug + Squat Clean @80% (1x2) @85% (1x1) @90% (1x1) WOD: “2009 CrossFit Games Event #7” 8AMRAP: 4x Handstand Push...
by Kevin Ogar | Dec 27, 2019 | WOD
Drill Weekends’ WOD this month is “Kellam”. Go Check out the Link to learn more about Drill Weekends. Curtis Kellam Dates: 09/2004-09/2012Rank: SGT (E-5)37F20 PSYOP SPEC Curtis was stationed in Ft. Bragg, NC. He completed basic training in 2004...
by Kevin Ogar | Dec 26, 2019 | WOD
Strength: Back Squats 3 @ 80% 2 @ 85% 2 @ 90% 1 @ 95% 1 @ 100% Accessories: 10min EMOM ALT Weighted Pull-ups (5 x 3) Glute Ham Raises (5 x 8) Endurance: On Cardio Machine of Choice: 5 mins For Calories Min 1- 10sec Sprint, 50sec Easy Min 2- 20sec Sprint,...
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