Tuesday (2020JAN07) – WOD


Front Squats 

  • @80% (1x3)
  • @85% (1x2)
  • @90% (1x2)
  • @95% (1x1)
  • @100% (1x1)


Strength Accessories:

10x EMOM (Alternating):

Stagger Stance RDL (5x3 Each) – Heavy

Split Jerk + Lunge 

  • @80% 2x(1+2)
  • @85% 2x(1+1)
  • @90% 1x(1+1)



4-5x E3MO3M:

100M Run (10x10M Shuttle Sprints)

200M Row

Monday (2020JAN06) – “EMOM ’til You Dead”


Squat Snatch

  • @80% (1x3)
  • @85% (1x2)
  • @90% (1x1)
  • @95% (1x1)
  • @100% (1x1)



“EMOM ’til You Dead”

EMOM (until you can no longer complete the reps within the minute):

5x Deadlifts (275/185#) + Ascending Lateral Burpees Over the Bar


0:00: 5x Deadlifts (275/185#) + 1x Lateral Burpee Over the Bar 

1:00: 5x Deadlifts (275/185#) + 2x Lateral Burpees Over the Bar

2:00: 5x Deadlifts (275/185#) + 3x Lateral Burpees Over the Bar…Etc.

Saturday (2020JAN04) – WOD / Nutrition Meeting

Happy Birthday, Brock!

Precision Nutrition January Reset Meeting Today @ 10:45AM with Coach Eli



100x Double Unders

20x Squat Cleans (135/95#)

100x Double Unders

15x Squat Cleans (165/110#)

100x Double Unders

10x Squat Cleans (185/125#)

Friday (2020JAN03) – WOD


Split Jerk 

@80% (1x3)

@85% (1x2)

@90% (1x2)

@95% (1x1)

@100% (1x1)


Strength Accessories; 

10x EMOM (Alternating):

Good Mornings (5x3) – Heavy

Hip Thrusts (5x3) – Heavy




20Cal. Echo or 25Cal. Airdyne or 12Cal. Row or 9Cal. Ski Erg

This should be an ALL OUT SPRINT!

Thursday (2020JAN02) – WOD

CFWT Resumes a Normal Class Schedule Today!




  • @80% (1x3)
  • @85% (1x2)
  • @90% (1x1-2)

Clean & Jerk 

  • @80% (1x3)
  • @85% (1x2)
  • @90% (1x1-2)



21 – 15 – 9x

Wallballs (30/20#)

Power Snatch (95/65#)


From Coach Eli (Icon Athlete).

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



“Russian Roulette Burpees”

15x EMOM: 

  • Take a piece of paper & write the numbers 1-15.
  • Cut the numbers apart & put them in a cup.
  • Draw one number at the top of each minute. That is the number of burpees you need to complete within the minute. 
  • Leave a comment. “Complete” if you did every last burpee. Or the total number of burpees you didn’t get done. 

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!



“Team Marathon Row”

42,195M Row

Have as many team members as you want. Divide the meters up how you want. You may want to bring some snacks. 


You can Donate to B4B. Click HERE.

You can sign up to compare your time on a Leaderboard. Click HERE.

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)



Clean Shrug + Squat Clean

  • @80% (1x2)
  • @85% (1x1)
  • @90% (1x1)



“2009 CrossFit Games Event #7”


4x Handstand Push Ups

8x KB Swings (70/55#)

12x GHD Sit Ups

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: ‪09/2004-09‬/2012
Rank: SGT (E-5)

Curtis was stationed in Ft. Bragg, NC. He completed basic training in 2004 & went on the join the 82nd Airborne division in 2005. Curtis served multiple deployments during his enlistment in both Iraq and Afghanistan. He completed Psychological Operations Specialist training, including Russian Special Operations Language Training, in 2010 and maintained this title until separation in 2012.
He is survived by his mother, Robin Kellam and sister, Bobbi Kellam who both reside in Virginia Beach, VA.

Curtis was a smart, funny, hard working man loved by all who knew him. He was born in Virginia Beach, VA & moved to Key west in the beginning of 2017. He completed EMT at the College of the Florida Keys and attended Florida State Fire College in 2018 where he completed FIRE I & II. Curtis had a huge passion for fitness and had been doing crossfit since he moved back to Virginia Beach in 2012. Aside from fitness Curtis loved photography, being on the water, music & poetry, making people laugh, being a dog dad and pursuing a new career as a firefighter/EMT.

Unfortunatley Curtis also suffered from TBI, PTSD & depression as a result of his service which eventually won the internal battle. Curtis was a true Warrior, but no battle should ever be fought alone. There are great organizations out there that want to help and people that want the same.



Teams of 2:

1 Mile Run (4x400M)

30 Clean & Jerks 135/95#

30 Bar Muscle Ups

Teammate #1 runs 400M while Teammate #2 works on Clean & Jerks & Bar Muscle Ups. Switch every 400M. Partition Clean & Jerks & Bar Muscle Ups however you decide. 

100Cal Bike (120Cal. Row)

30 Burpees

9 Rope Climbs

Teammate #1 bikes while Teammate #2 works on Burpees & Rope Climbs. Switch as needed. Partition Burpees & Rope Climbs however you decide. 


You can buy a “Kellum” Shirt HERE. All proceeds from shirts will go to a special gift towards Crossfit Mile Zero & for Curtis’s family