Tuesday (2017SEP19) – WOD

DEU: 10xEMOM 3x Banded Strict HSPU   WOD: 5 Rounds: 10x CTB Pull Ups 10x Curtis P (75/55#)* 200M Run   *Curtis P: Power Clean + Right Lunge + Left Lunge + Push...

Monday (2017SEP18) – WOD

MEL: 1RM Power Snatch   WOD: 50x KB Snatches (55/35#) (25R/25L) 40x Pistols 30x KB Snatches (55/35#) (15R/15L) 20x Pistols 10x KB Snatches (55/35#) (5R/5L)   Complete all repetitions on the right arm before switching to the left arm on the KB Snatches....

Friday (2017SEP15) – WOD

DEL: Bear Crawl Sled Drag (45/25#) (7x35FT)   WOD: 30-20-10x Toe-Thru-Rings DB Box Step Overs (2x35/25#)   ***CFWT Saturday Class is Canceled (2017SEP16). Method CrossFit has invited CFWT members to attend their 9:30AM...

Thursday (2017SEP14) – WOD

MEU: 1RM Pin Press   WOD:  “Camarilla SeeSaw” (CFMK 2012APR02) 10AMRAP: Push Ups Every time you rest/stop in a position other than a plank (including put a knee down or stop on the ground), alternate between: 200M Run 15x Medball Cleans (20/14#)...

Wednesday (2017SEP13) – WOD

Agility/Strength: Plyo Course + Yoke/Barbell Carry + Plyo Course   WOD: 5 Rounds: 2AMRAP: Row (Max Distance) 1 Minute Rest 1AMRAP: Power Cleans (Max Reps) @ 75% 1 Minute Rest   ***CFWT Saturday Class is Canceled (2017SEP16). Method CrossFit has invited...