Workout of the Day
FORGING ELITE FITNESS.​
Class Schedule
(Completion of CrossFit 101 is a prerequisite for participation in classes.)

Monday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Stephanie
6:30pm  Tom

Tuesday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

Wednesday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Tom
6:30pm  Stephanie

Thursday
6:00am  Cat
9:30am  Britta
Noon  Cat 
5:30pm  Michelle
6:30pm  Michelle

Friday
6:00am  David
9:30am  Michelle
Noon  Cat 
5:30pm  Iwona

Saturday
8:00am  David
9:00am  David

Sunday
11:00am David


What is CrossFit?

CrossFit is a grassroots fitness movement based out of Santa Cruz, California. It is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

ATHLETE OF THE MONTH
Bridget Claycomb

Workout of the Day

Friday, October 31st, 2014

by david marmon on 10/30/14

5:30pm class cancelled for "GANGS" set-up

Met-Con
Lurong Living Paleo Challenge WOD #10
"The Triplet Tester"
11 min AMRAP:
(Ascending rep scheme 3,6,9,12,15,18...)
 
Level 3
Wall Ball Shots (20/14) (10ft/9ft)
Box Jumps (24"/20")
Deadlifts (115/75)

Level 2
Wall Ball Shots (14/10) (10ft/9ft)
Box Jumps (20"/16")
Deadlifts (105/65)

Level 1
Med Ball Cleans (14/10)
Box Jumps (16"/12")
Deadlifts (95/55)
*Score = Total Reps

Quote of the Day:  "Say Boo and Scary on." 

Video of the Day: Michael Jackson - Thriller

HAPPY HALLOWEEN EVERYONE! 

Thursday, October 30th, 2014

by david marmon on 10/29/14

Strength
Bench Press 10-10-10
*Score = Total Poundage

Met-Con 
"Trick of Treat"
20 min AMRAP:
5 - Front Squat (135/95)
10 - Pull-ups
15 - Double Unders

Quote of the Day:  "Don't ruin a good today by thinking about a bad yesterday."


Wednesday, October 29th, 2014

by david marmon on 10/28/14

Met-Con
Lurong Living Paleo Challenge WOD #9
"The Olympian"
9 min AMRAP:

Level 3
20 G2OH- 95/65 lbs
7 Bar Facing Burpees
15 G2OH- 135/85lbs
7 Bar Facing Burpees
10 G2OH- 155/105 lbs
7 Bar Facing Burpees
5 G2OH- 185/135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225/155 lbs

Level 2
20 G2OH- 65/45 lbs
7 Bar Facing Burpees
15 G2OH- 75/55 lbs
7 Bar Facing Burpees
10 G2OH- 95/65 lbs
7 Bar Facing Burpees
5 G2OH- 135/95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155/105 lbs 

Level 1
20 G2OH (Med Ball)- 20/14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45/35 lbs
7 Bar Facing Burpees
10 G2OH- 65/45 lbs
7 Bar Facing Burpees
5 G2OH- 95/65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115/85 lbs

Quote of the Day:  "Picasso started as a finger painter." 

Video of the Day: Gold Behind those Clounds

Tuesday, October 28th, 2014

by david marmon on 10/27/14

Strength
Muscle Snatch 5-5-5
Power Snatch 3-3-3-3
Full Snatch 1-1-1-1-1
*Score = Total Poundage

Met-Con
"Float Like a Butterfly, Sting Like a Bee"
For time:
21-15-9
OH Squat (95/65)
Push-ups with Shoulder Taps (r/l)

Quote of the Day:  "A man is but the product of his thoughts what he thinks, he becomes."
- Mahatma Gandhi

Video of the Day: Tight Ankles

Monday, October 27th, 2014

by david marmon on 10/26/14

Met-Con
Lurong Living Paleo Challenge WOD # 8
"Capacity Test"

Level 3
13 min AMRAP:
4 Minutes of Max Calorie Row
1 Minute Rest 
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest 
2 Minutes of Back Squats (165/115)
1 Minute Rest 
1 Minute of Shoulder to Overhead (135/95)

Level 2
13 min AMRAP:
4 Minutes of Max Calorie Row
1 Minute Rest 
3 Minutes of Pull Ups
1 Minute Rest 
2 Minutes of Back Squats (115/80)
1 Minute Rest 
1 Minute of Shoulder to Overhead (95/65)

Level 1
13 min AMRAP:
4 Minutes of Max Calorie Row
1 Minute Rest 
3 Minutes of Jumping Pull Ups
1 Minute Rest 
2 Minutes of Air Squats
1 Minute Rest 
1 Minute of Shoulder to Overhead (65/45)
*Score = Total Reps

Quote of the Day:  "Its not the load that breaks you down, its the way you carry it."

Video of the Day:  Muscle Up Drills


Sunday, October 26th, 2014

by david marmon on 10/25/14

Strength
1RM Power Clean

Met-Con
"Sunday Afternoon Cleaning"
8 min AMRAP:
90% of 1RM Power Clean

Quote of the Day:  "Some people succeed because they are destined to, but most succeed because they are determined to." 

Video of the Day: #Longshot 

Saturday, October 25th, 2014

by david marmon on 10/24/14

Met-Con
"Bartender Please"
3 RFT:
1 mile run
30 - Burpee Pull-ups

Quote of the Day:  "Never stop doing your best just because someone doesn't give you credit." 


Discussion: Don't forget that if you plan to volunteer at GANGS this year, you are REQUIRED to attend one of our Judge Meetings.  They are as follows:

Saturday 10/25 - 10:00am
Sunday 10/26 - 12:00pm
Tuesday 10/28 - 5:30pm
Friday 10/31 - 6:30pm

Friday, October 24th, 2014

by david marmon on 10/23/14

Strength
Front Rack Alternating Forward Lunges 10-10-10r/l
*Score = Total Poundage

Met-Con
"Drago's Warm-up"
10 Rounds for time:
3 - Power Snatch (135/95)
15 - Double Unders

Article of the Day:  Use your Damn Brain

Thursday, October 23rd, 2014

by david marmon on 10/22/14

Strength
Push Press 10-10-10
*Score = Total Poundage

Met-Con 
"Check Engine Light"
3 min AMRAP: Thrusters (95/65)
1 min REST
3 min AMRAP: Pull-ups
1 min REST
3 min AMRAP: Burpees
1 min REST
3 min AMRAP: Kcals on Assault Air Bike

*Score = Total Reps

Quote of the Day:  "True leaders don't create followers, they create more leaders." 

Wednesday, October 22nd, 2014

by david marmon on 10/21/14

Met-Con
Lurong Living WOD #7 (more details to come...)
This is a 7 minute AMRAP. It is a triplet and designed to get athletes' motors reving and prepared to retest the benchmark workouts the following week.

AMRAP of the following movements:
 
Level 3
Hand Stand Push Ups - 6
Russian Kettle Bell Swings - 8 (2/1.5)
Sumo Deadlift High Pulls with a kettle bell - 12 (2/1.5)

Level 2
Hand Release Push Ups
Russian Kettle Bell Swings (1.5/1)
Sumo Deadlift with a kettle bell (no high pull) (1.5/1)

Level 1
Hand Release Push Ups from the Knees
Russian Kettle Bell Swings (35/18)
Sumo Deadlift with a kettle bell (no high pull) (35/18)

Quote of the Day:  "We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses." - Abraham Lincoln


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