2 power cleans + 4 (or 6) pushups on the minute x 10 min
Overhead Press x 3 (x3), Push Press x2 (x3), Push Jerk x1 (x3).
Hip extension + High Bar Back Squat
Finish: 7:00 AMRAP
5 Push ups (hand release)
Thanks for your interest in training with us at CFSW. Here’s the quick guide to getting started.
Step 1: Check out this page, or click the “Get Started” tab on the menu bar above and to the left.
Step 2: Take a look at the available options, and decide on the appropriate path (Foundations, Jump Start, 1-on-1 training). Not sure?Feel free to contact us, and we can work with you to help you make the right choice.
Step 3: If you are an experience CrossFitter or athlete, you may be able to move straight into the classes. Here is a handy list of skills and movements that you should be able to demonstrate competently.
Step 4: Sign up at our Front Page site, and create your profile. (Don’t forget to view and e-sign the waiver!) From here, you can sign in to classes, manage your membership, and make purchases.
*Step 5: Be Awesome.
Please feel free to contact us with any questions or concerns!
480.329.8484 or email@example.com
Here are the schedule changes for the next few weeks:
No 8:30 class on Friday 12/20 and 12/27.
No 1 pm Foundations class on Thursday 12/19.
Open Gym only, 10 am - 12 pm, on 12/24, 12/26, and 12/31.
Closed 12/25 and 1/1.
All other days will be normal schedule.