November 13, 2012

Our 100th workout today at CFW, we’ve been going for 4 months now and have grown to over three times our opening membership. The next Elements class starts Nov 27th and will be the last one until feb 6th 2013. Spread it around…

Don’t forget Yoga on Sundays at 9 am…

Warm up:

SOT press x 7 (unloaded barbell)

sit ups x14

back extension x 14

then 3×3 O/h squat with unloaded barbell.

Dub Practice

WOD: Courtesy CFHQ

10x O/H squat 60/40

50 double unders

Three Rounds for time 15 min cap


Tabata pullups


  • Melissa — November 12, 2012

    10 x O/H Squats @32.5kg
    50 Double Unders

    3 Rounds for time – 5:04

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