Wednesday (2020JAN01) – “Russian Roulette Burpees”

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...

Tuesday (2019DEC31) – “Team Marathon Row”

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...

Monday (2019DEC30) – “2009 CrossFit Games Event #7”

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...

Saturday (2019DEC28) – “Kellum” (Drill Weekends)

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...

Friday (2019DEC27) – 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,...