Saturday (2018OCT13) – WOD

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.   WOD:  10x EMOM (0:00-10:00): 10x DB Burpees (35/25#) Rest 2 Minutes. 10x EMOM (12:00-22:00): 10Cal. Airdyne Rest 2 Minutes. 10x EMOM (24:00-34:00): 10x Push Press (95/65#)...

Thursday (2018OCT11) – WOD

WOD:  7AMRAP: 3x Power Snatches (95/65#) 3x Power Cleans (95/65#) 3x Front Squats (95/65#)   WOD: Coach Eli   Endurance:  10x EMOM: 200/150M Row 5x Jumps Over the...

Wednesday (2018OCT10) – “Mary”

WOD: “Mary” (CrossFit.com 170812) 20AMRAP: 5x Handstand Push Ups 10x Pistols 15x Pull Ups   Core Stability: 3 Rounds: 15x Hip Extensions (2xDBs) 30x Russian Twists (1xDB) 30s Star...

Tuesday (2018OCT09) – WOD

How it is like with short out & back runs like today.   Gymnastics:  3 Rounds: 10x Hollow Rocks 10x Kip Swings 30s Nose-&-Toes to Wall or Free-Standing Handstand Hold   WOD: 5AMRAP: 50M KB Farmer Carry (2x55/35#) 10x KB Step Ups – High Carry (2x55/35#)...

Monday (2018OCT08) – WOD

Strength:  Hip Thrusts (5x5) – Heavy   WOD: 5AMRAP: Max Effort Unbroken Thrusters (135/95#) 250M Row Score: Total Thrusters   WOD: “White Knuckled Jettison” from...