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RECENT NEWS

  • Saturday 6-16-12

    By Jen | In WOD | on June 16, 2012

    AMRAP 15 min 10 Pull ups 15 Kettlebell swings 1.5/1pood 20 Wall balls 20/14 Fresh paint is up on the walls!  Many thanks again to those who were able to help out today. TO ALL THE DADS AT WECF, HAVE A HAPPY FATHER’S DAY! Reminder – There will be NO Core*Mobility class tomorrow.    

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  • Thursday 6-14-12

    By Jen | In WOD | on June 13, 2012

    Power Snatch + OHS 1 + 3  x 5 Athlete chooses the weight.  Please note these are POWER snatches.  Following the same format as Monday with cleans.  If you have to receive the bar in a full overhead squat, the weight is too heavy.  Work on FAST turn over of the bar! Conditioning WOD 4 […]

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  • Wednesday 6-13-12

    By Jen | In WOD | on June 12, 2012

    AMRAP 15 min 200m Run 40 Double unders 20 Sit ups Take the advice of CrossFit Lisbeth – DON’T WAIT  

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  • Tuesday 6-12-12

    By Jen | In WOD | on June 11, 2012

    Deadlift 3 x 3 THEN “Diane” 21-15-9 Deadlift 225/155 Handstand Push ups Compare to 12-8-11  

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  • Monday 6-11-12

    By Jen | In WOD | on June 10, 2012

    POWER clean + Front Squat + Jerk 1 + 3 + 1 x 5 sets Athlete chooses weight for each round.  If you have to squat clean the weight, it is too heavy.  Focus on FAST turnover on the power clean. Conditioning WOD 3 Rounds 10 Power cleans 115/75 10 Front squats 10 Push jerks […]

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  • Friday 6-8-12

    By Jen | In WOD | on June 8, 2012

    Make up a missed WOD There will be one group class this Saturday June 9th at 9am.  Please join us as we participate in CrossFit for Hope.  Doors will open at 8:30am for warm up and heats will begin at 9am SHARP.  Check out this LINK for all the details of the WOD.  No Teens class Saturday.

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  • Thursday 6-7-12

    By Jen | In WOD | on June 7, 2012

    4 Rounds 400m Run 8 HSPU 15 Toes to Bar There will be one group class this Saturday June 9th at 9am.  Please join us as we participate in CrossFit for Hope.  Doors will open at 8:30am for warm up and heats will begin at 9am SHARP.  Check out this LINK for all the details of the […]

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  • Wednesday 6-6-12

    By Jen | In WOD | on June 5, 2012

    Back Squats 3 x 5 @ approximately 65-75% of 1 rep max Conditioning WOD AMRAP 10 min 10 Goblet squats 10 Box jumps  

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  • Tuesday 6-5-12

    By Jen | In WOD | on June 4, 2012

    Push Jerk 3 x 3 Conditioning WOD 3 Rounds 8 Push jerks 10 Chest to bar pull ups

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  • Monday 6-4-2012

    By Tim | In WOD | on June 3, 2012

    7×1 Three position snatch (low to high) Work with a weight that allows you to use good form. Then: 3×3 Snatch pulls. As heavy as possible.(Snatch pull video) Conditioning WOD: 6 min. AMRAP 5 Snatch Balances (95/65) 5 Burpees      

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