All the thrusters

Don’t skip thruster day!! You will also get to work on your double unders, but there’s a little twist on the thrusters in the workout tomorrow :). Come to class and see what it is. Thursday December 12th 1.Strength Every 2 Minutes for 12 Minutes 7 Heavy Thrusters from...

Training to failure

Wednesday December 11th  1. Skill Every 2 Minutes for 10 Minutes Handstand Walk 25-50' 2. Conditioning Every Minute until Failure 12/8 Calorie Bike 10 Minute Cap    

1 Rep Max Test

With only a 15 minute clock, the max may not be a true 1 rep, but let’s *safely* see how much weight you can get overhead tmw. Tuesday December 10th  1. Strength In 15 Minutes, find a 1RM Shoulder to Overhead 2. Conditioning 2 Rounds 50 Air Squats 15 Clean and Jerks...

Nutrition challenge starting soon

Just a heads up, a bunch of us will be doing another 8 week nutrition challenge, beginning 1/6/20. A large group of members just completed one at the beginning of November and had great results!! We will begin another after the holidays. More details to come, but save...

Rope Climb day

Legless rope climbs!  Not all of you will be super excited about it,  but some of you will. Remember we always have modifications for more of the advanced movements, but if you don’t come in to learn some intro to the technique, you may never get a skill you might...

Congratulations Nana!!!

Congrats to Nana!!! She brought the most friends during ‘Bring a Friend’ week and earned herself a paid membership for December!!!  Awesome job Nana!!!! Thursday December 5th 1. Conditioning For Time: 20 Thrusters (95/65) 30 Hang Power Cleans 40 Back Squats 50...

Wednesday WOD

Happy hump day CFoF! Wednesday December 4th Every 6 mins for 24 mins 5 burpee Muscle ups 10 sandbag cleans (50-150lbs) 20/15 cal row

Competition Opportunity!

Join us at Crossfit W.I.T. For the 2020 ‘Clang & Bang!’ This will be a year of fitness for cardio and strength. There are RX and modified spots available.  Let’s get some CFoF representation. A few of the members are already signed up. You can register HERE. See...

Biggest shopping weekend

Hope everyone had a great Thanksgiving and whoever shopped, I hope you survived the craziest shopping weekend of the year. Now let’s get back on the grind and stay focused thru the rest of the holiday season. Monday December 2nd 1. Strength Touch and go Power Cleans 2...

OPEN gym

No rest for the weary! Show up and work off all of that amazing food eaten today. We hope everyone had a wonderful day with family and friends!  The open gym Times tomorrow are 10am - 12pm and 5pm- 7pm. See you there! Friday November 29th 1. Warm-up 2 Steady Rounds...

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