• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WODs

  • Saturday 8-4-12

    By Jen | In WOD | on August 5, 2012

    “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will […]

    CONTINUE READING
  • Thursday 8-2-12

    By Jen | In WOD | on August 1, 2012

    News and updates 31 Heroes is this Saturday August 4th!  We will run the WOD during regular scheduled classes at 8 and 9:30am. You can register to participate with West End CrossFit by following this LINK. Today’s WOD AMRAP 5 min 20 Double unders 12 Push press 6 Toes to bar REST 2 min between rounds […]

    CONTINUE READING
  • Wednesday 8-1-12

    By Jen | In WOD | on July 31, 2012

    News and updates 31 Heroes is this Saturday August 4th!  We will run the WOD during regular scheduled classes at 8 and 9:30am. You can register to participate with West End CrossFit by following this LINK. Today’s WOD Wendler Cycle Week 3 – Back Squats 75% x 5 85% x 3 95% x 1+ Conditioning […]

    CONTINUE READING
  • Saturday 7-28-12

    By Jen | In WOD | on July 28, 2012

    News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD Teams of 2 4 Rounds 100 Double unders 30 Ground to Overhead 115/85 10 Pistols *1 Partner working at a […]

    CONTINUE READING
  • Thursday 7-26-12

    By Jen | In WOD | on July 25, 2012

    HAPPY BIRTHDAY KHEPRI! News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD 800m Run 21  Box jumps 9  Weighted sit ups 600m Run 15 Box jumps 15 Weighted sit […]

    CONTINUE READING
  • Wednesday 7-25-12

    By Jen | In WOD | on July 24, 2012

    Wendler Week 2 Back Squats 70% x 3 80% x 3 90% x 3+ Conditioning WOD EMOTM (Every minute on the minute) for 8 minutes 5 Goblet Squats 25 Double unders

    CONTINUE READING
  • Tuesday 7-24-12

    By Jen | In WOD | on July 23, 2012

    News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD AMRAP 13 min 4 HSPU 8 Power cleans 135/95 12 pull ups

    CONTINUE READING
  • Monday 7-23-12

    By Jen | In WOD | on July 22, 2012

    News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! 10 Things EVERY CrossFitter Needs to Know  Today’s WOD Power snatch – Hang snatch – Snatch  Work up to 60%  x 3 […]

    CONTINUE READING
  • Thursday 7-19-12

    By Jen | In WOD | on July 18, 2012

    News and updates – WECF will be CLOSED on Monday July 30 and Tuesday July 31.  We apologize for any inconvenience but appreciate your understanding as we take a brief much needed vacation! Today’s WOD “Christine” 3 Rounds 500m Row 12 Bodyweight deadlifts 21 Box jumps 24/20 Compare to 6-21-11  

    CONTINUE READING
  • Wednesday 7-18-12

    By Jen | In WOD | on July 17, 2012

    Wendler Cycle Week 1 – Back Squats 5 x 65% 5 x 75% 5 x 85% Conditioning WOD 5 Rounds 90 sec of rowing 90 sec of rest

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.