• Monday July 24th

    WOD 

    BB/Strength
    Squat Clean 

    3 @70% +/-   tnGo
    2 @80% +/- tnGo
    1-1-1   Heavy as possible 

    Gymnasty

    3 rnd for reps
    1:00 max reps strict pull ups 
    1:00 rest repeat x3

    Conditioning 

    Free Style Fran 
    For time complete 45 reps. Partition anyway 
    Thrusters 95/65
    Pull Ups

    12:00 time cap

  • Saturday

    Bring a friend day. Have someone interested in trying out CF, this is the perfect opportunity for them to see what we do and what we are about. 


    WOD

    "Deck of Cards"

    As many cards as possible in 20:00

    Hearts - FR Lunge 95/65 **Lunge

    Diamonds - TTB     **Sit ups 

    Clubs - Burpees **Burpees

    Spades - Cal Row **Cal Row


    Jokers - Odd object carry 

    Ace-  21 reps

    King- 15 reps

    Queen- 14 reps

    Jack- 13 reps 

    **Newbie's movements 

  • Friday July 21st

    Box News - This Saturday July 22nd will be bring a friend day. If you have someone that is interested in drinking the kool aid feel free to bring em in and get a taste of what you do everyday.

    "The Chief"

    Max rounds in 3 minutes of:
    3 Power cleans 135/95
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.


    FX
    Scale load as needed



  • Wednesday July 19 - Rest Day / active recovery

    Good job to all, this was a tough cycle in the heat! Please stay hydrated, looks like more hot days are ahead of us.

    If you missed out on bicep curl accessory work, we will be open for active recovery. 

    North 11-1, 5:30-7:00
    South 11-1, 5-6:30

    If you are interested in ordering a tank top, please tell us what size. We will be placing an order soon.


  • Monday July 17th

    WOD

    BB/Strength

    EMOMx12  Climbing HAP
    GG Bear Complex
    1 Deadlift +1 Hang Clean +1 Shoulder 2 Overhead

    This is not the GG workout with an amrap w a set weight. Here climb to heavy as possible for a full complex.
    Cleans and S2OH can be any style

    **If you are competing in the GG you can do the GG format.

    Conditioning
    21-15-9 reps of
    Alternating DB Snatch 45/35
    HSPU
    *50 II's after ea set. Ending w II's


    FX
    BB/Strength
    Same format

    Conditioning
    21-15-9 reps of
    Alt DB SN choose load
    AbMat HSPU/Pike/SB/DB Press

     

  • Sunday July 16th


    U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

    Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

    Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.


    WOD
    Rich

    For time:
    13 squat snatches, 155/105  
    Then, 10 rounds of:
        10 pull-ups
        100-meter sprint
    Then, 13 squat cleans, 155/105

    Scale loads as needed  135/95 115/85 95/65

    Time Cap 30:00

    FX
    Buy in 10 Power Snatch +10 Overhead Squat or Lunge
    7-10 rounds
    10 Pull Ups
    100m Sprint
    Then 10 Power Cleans + 10 Front Squat


  • Friday July 14th

    WOD

    Buy in
    800m Run

    then

    21 Deadlifts 185/125 42 Sit Ups
    15 Deadlifts 185/125 30 Sit Ups
    9 Deadifts 185/125 18 Sit Ups
    6 Deadlifts 185/125 12 Sit Ups
    3 Deadlifts 185/125 6 Sit Ups

    Buy Out
    800m Run

    FX
    Buy In/Out
    500m Run

    Deadlift loads 155/105 135/95

  • Wednesday July 12th

    WOD

    BB/Strength

    EMOMx12
    Snatch  climbing, Do NOT exceed 85%
    Min 1-3 Tempo High Pull
    Min 4-6 Pause @ Launch
    Min 7-9 Power + Snatch Balance
    Min 1-12 Snatch
    Again do no exceed 85%.

    Conditioning
    Open 12.2
    AMRAPx10
    30 Power Snatch 75/55
    30 Power Snatch 135/75
    30 Power Snatch 165/100
    AMRAP Power Snatch 210/120

    Masters/FX
    AMRAPx10
    30 Power Snatch 45/35
    30 Power Snatch 75/55
    30 Power Snatch 100/75
    AMRAP 120/90

  • Thursday July 13th

    WOD


    BB/Strength

    Overhead Squats
    3-3-3

    Gymnastics

    Rope Climbs
    Max reps climbs 1:00


    Conditioning
    10/5 Muscle Ups 10 II Unders
    8/4 Muscle Ups 20 II Unders
    6/3 Muscle Ups 30 II Unders
    4/2 Muscle Ups 40 II Unders
    2/1 Muscle Ups 50 II Unders
    14:00 cap


    FX
    OHS/OHL/FS
    3-3-3

    Rope Climbs/Attempts/Scaled


    Conditioning
    10 Ring Rows 10 II's or 20 Singles
    8 Ring Rows 20 II's or 40 Singles
    6 RR 30 II's or 60 singles
    4 RR 40 II's or 80 singles
    2 RR 50 II's or 100 Singles


     

  • Monday July10th

    WOD
    BB/Strength

    EMOMx15
    Climbing
    Min 1-5= 1-2 Power Cleans +1 1/4 Front Squat
    Min 6-10  1 Power Clean + 1 Pause Front Squat
    Min 11-15 1 Clean & Jerk


    Gymnastics
    3-5 Skill work
    Goat - Butterfly PU. BC2BPU. etc


    Conditioning
    5 RFT 0r 15 AMRAP
    10 Pistols
    10 HSPU or Reg Push Ups
    10 Core
    10 Cal Row
    10 Front Squats 155/135 135/95


    FX
    Scale as needed

  • Saturday July 8th



    Today CFNWA shows how strong of a community we are. A local affiliate is raising money for  a member that has been the victim of a tragic accident. Let's show our support by participating in the fundraiser.  Donations are not required but accepted. 

  • Friday July 7th



    We will be doing this workout Saturday to assist a local CF community in need. Any and all donations are appreciated and will be taken to Argonaut.


    WOD

    Rest Day Closed
    All locations.

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