Mar 212012

Iron Will Times

12.5 is released tonight and tomorrow we hit it as hard as we can!  It’ll be the workout for tomorrow and the primary time for judging will be at 6:30pm.

The Maltz Challenge will be  posted as the workout of the day on Friday and the primary time for the event will be at 4:30pm.  You have until tomorrow to register and request a shirt.  Click (HERE) to sign up.


In Honor of this Day in History


as many rounds as possible in 20 minutes

-30 box jumps (24″/20″)

-30 push press (115#/80#)

-30 pull ups

post your results to the responses

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

Daniel is survived by wife Jenni and daughter Jojiye.

 Posted by at 12:01 am
Mar 202012

Today is the final day to finish your paleo challenge retest and to update all your points.



Diane +

for time:


-deadlift (275#/205)

-handstand push up

post your results to the responses


The one and only Mike Jones!!!

 Posted by at 12:01 am
Mar 192012

 Iron Will Times

 What a leg smoking weekend!  12.4 is in the past and there is only one week left in the Opens.  We have dropped just past the 30th place cut off so we have some catching up in 12.5.  No worries though because you all know how to step it up when needed.  Just stay healthy and focus on the future not the past.  Bring on 12.5!

12.5 will be held as the workout of the day on Thursday.  Primary time for judging will be 6:30pm on Thursday.  If you can’t make the 6:30pm class then let us know asap for judging arrangements.

This Friday is the Maltz Challenge!  You can still register and request a shirt (HERE).  Registration is free and the shirt is $20.  You pay for the shirt once it arrives.  Due to the Maltz Challenge being on a Friday this year our schedule will change for this Friday the 23rd only.  Please note the following changes for this Friday.  Normal hours all day except the 4:30pm class will be cancelled and reserved for the Maltz Challenge at 4:30pm.   It’s a longer workout so plan on being around for over an hour.  Show up early to warm up and mobilize your body for this one.  Check out the registration link above for more info on why we are honoring this following Hero on Friday. 



3 rounds for time:

-400 meter run

-21 kettlebell swings (53#/35#)

-12 pull ups


rest 8 minutes after Helen


1 round for time:

-600 meter run

-30 kettlebell swings (53#/35#)

-20 pull ups

post your results to the responses

Ashley S. practing some handstands in sunny Florida

 Posted by at 12:01 am
Mar 182012

CF Kids at 9:30 and 10:15

Make up day and/or a skill development day

Opens WOD make up at 12pm


Speed racer Carlos

 Posted by at 12:01 am
Mar 172012

Iron Will Times

Good Luck to everyone running the Holyoke St. Patrick’s Day Road Race!  See you guys in Holyoke or at CFIW at 10:45am.

Great work by everyone with 12.4 yesterday!  Very proud of you all.  There will be a make up class for 12.4 tomorrow at 12pm.

Don’t forget about CrossFit Kids tomorrow at 9:30am and 10:15am.

The Paleo Challenge is over!  Amazing progress was made the past two months as we cleaned up our nutrition.  Please make all final updates to your points online.  Tuesday will be the last day to retest and update your points.

Partner WOD

with a partner complete 10 rounds for time and for max reps:

-200 meter run

-max rep clean & jerk (140#/95#)

10 rounds total as a team not 10 rounds each.  one member runs 200 meters while the other performs as many C & Js as possible then switch. record both time and reps

post your results to the responses

Norm taking care of his toes to bar

Thanks to Art (Dani’s Dad) for the photo!

 Posted by at 12:01 am
Mar 162012

Mobility WOD


as many rounds as possible in 12 minutes

-150 wall balls (20# @ 10’/14# @ 9′)

-90 double unders

-30 muscle ups

post your results to the responses

leave it all out

 Posted by at 12:01 am
Mar 152012

for time:

-800 meter run

-50 pull ups

-50 thrusters (45#)

-50 kettlebell swings (70#/53#)

-800 meter run

post your results to the responses

check out 12.4 in the video below.  it’ll be the wod for all tomorrow.  the primary times for judging will be at 10am or 6:30pm.  The wall balls are lower than usual but it’ll be a smoker.

 lets get at 12.4!!! GO CFIW

 Posted by at 12:01 am
Mar 142012

8 rounds each for time and max load:

-1 clean and jerk

-figure 8 walk with the weight overhead (10 meters out and 10 meters back)

goal here is to go as heavy as you can while accomplishing the figure 8 stroll as fast as you can

rest between rounds

if you drop the bar – simply clean and jerk the bar back into position and continue the route.  however comma this will equal a penalty period

penalty- everytime you drop the bar equals 20 burpees after the timed round before the next round

post the weight and time for each round to the responses

WOD courtesy of Coach Tony


Wild man Tony R during 12.3

photo courtesy of Eric Gove

 Posted by at 12:01 am
Mar 132012

10 rounds for time:

-3 deadlift (315#/250#)

-10 hand release push ups

-25 double unders

post your gnarly results to the responses

Nick crusin’ above 24″ and Casey sportin’ her new Maltz Challenge shirt

photo courtesy of Eric Gove

 Posted by at 12:01 am
Mar 122012

Iron Will Times

Welcome to another stellar week at CFIW.  Last week went really well.  Jason returned home safety from his selfless trip to Indiana to help the tornado victims.  There were some great achievements/first times during the week that brought our motivation to new heights.  Great job to all the open athletes and to those who took a shot at 12.3.  As of last night our team is still hanging in the top 30.  Our shot at making it to the regionals is slowly becoming a possibility.  We still have two weeks to prove our gyms fitness.  Keep it up everyone!

Today the 6am class will start at 6:30am.  Sorry for the inconvience but the change is only for today.  Back to the normal 6am class tomorrow.

Friday is our primary day to go at the Opens WOD 12.4.  Please let me know whether you will be going at 10am or 6:30pm so we can schedule the waves.

Saturday is the Holyoke St. Patrick’s Road Race.  Click (HERE) to register and join us for another fun year at the 10k race.

The Maltz Challenge is next Friday the 23rd.  Registration is free and the shirts are $20.  The shirts came out nice this year.  Click (HERE) to order a shirt and/or register.



7 rounds for time:

-7 front squats (175#/125#)

-7 chest to bar pull ups

post your results to the responses

What a great pic of Sarah!

photo courtesy of Eric Gove

 Posted by at 12:01 am