WOD Monday, 11 December 2017 03:35

Something we don’t do all that often tomorrow...

Monday 12/11/17

AMRAP 18 min

4 chin ups 

8 hand release push-ups 

12 pistols 


Midline/core conditioning 

Accumulate 2-3 min L-sit

#wcfr #pistols #crossfit #crossfitfamily

WOD Saturday, 09 December 2017 01:59

Don’t forget about the party next Friday! Should be a great time! 


8:00 Oly w/ @dmcruns 

9:00 WOD w/ @andi.petty 


#wcfr #crossfit #christmas #party

WOD Friday, 08 December 2017 04:22

There were some awesome deadlift PRs today! Mike hit 365 soon after this, Kierra hit 195, awesome stuff! A little easier tomorrow... Flow Session 

For 20 minutes just move, not for time, low intensity, quality movement. 

10 pull-ups or chin ups 

20 push-ups 

30 lunges

20 Mountain climbers 

10 hand stand push-ups 

20 KB swings eye level 

30 single unders 

20 med ball cleans 

10 box step ups overs no jump 

#wcfr #flow #crossfit #flowdayz

WOD Thursday, 07 December 2017 01:28

Coach Marci making weighted pistols look easy! 


Thursday 12/7/17

10 minutes to find heavy deadlift for the day then...

3k row for time 

*Every 3 mins stop and perform 5 barbell facing burpees + 5 deadlifts 225/155


#wcfr #pistols #womenwholift #rowtilyouredead

WOD Wednesday, 06 December 2017 02:36

Starting to get super cold outside, which makes me think about all that’s possible during the winter. A lot of people decide to get a little lazier in the winter. After all, summer is so far away! I can start next week, or next month, right...? Wrong! What are you going to decide? Every single day matters when it comes to meeting your goals! 


Wednesday 12/6/17

For time 


Clean and jerks 135/95


Air squats 


Midline/core conditioning 

3x10-20 reps

Strict toes to bar or strict knees to elbows


#wcfr #crossfit #wintergains #worknotrest

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