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Training for Tuesday, March 1st

Training for Tuesday, March 1st

Group Circle   Warm Up   Strength 15 min EMOM: Back Squat 2 reps @ 80%   Workout of the Day For time complete: 50


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Training for Monday, February 29th

Group Circle   Warm Up   Strength 14 min EMOM Odd: 5-8 Pull Ups Even: 10 – 15 Slam Balls   Workout of the Day


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Training for Saturday, February 27th

West Side Comp is happening at 7:30am! Coach Adam is in charge!!   CFWS @ 9:00am In teams of three complete: 5000m Row 150 Shoulder


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Training for Friday, February 26th

Tomorrow CrossFit Games Open Workout 16.1 is going down!! The evening classes will be structured as an Open Gym! The gym will be open from


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Training for Thursday, February 25th

Group Circle   Warm Up   Strength 20 minutes to build to a heavy Power Clean + Power Jerk + Split Jerk. Build weight over


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Training for Wednesday, February 24th

Group Circle   Warm Up   Strength 15 minutes to complete the following superset: A) Good Mornings 5s x 3r @ 80% of Snatch (Stay


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Training for Tuesday, February 23rd

Group Circle   Warm Up   Strength 15 minutes to complete: Turkish Get Ups 5s x 2r each side. Build heavier each set.   Workout


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Training for Monday, February 22nd

Group Circle   Warm Up   Strength 25 minutes to complete the following superset: A) Back Sqaut: Work to a heavy single. Then 3s x


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Training for Saturday, February 20th

REMINDER: Tomorrow is “Bring A Friend” Saturday at 9am! Anyone who brings a friend, gets a cool CFWS sticker! It is going to be a


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Training for Friday, February 19th

Group Circle   Warm Up   Strength 15 minutes to complete to work up to a 3RM Push Press   Workout of the Day 15-12-9


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