WOD Blog

Sat, Jun 30 2018

Sat, Oct 13, 2018 at 8:30am The CFN Triathlon Toledo: Super fun family event. As competitive as you make it. Scalable version for your level of fitness. Don't swim? We will be having a kick Board version as well.
Tue, Oct 30, 2018 at 6:00pm Halloween Party!: Wear a costume, bring a dish to share, and bring friends and family :)
Sat, Dec 8, 2018 at 10:00am SPEAR Self Defense Class: Come in and learn some important skills that you need to have but hope you'll never have to use. 15$ donation goes toward CARDV. 10am - 12pm
Thu, Feb 21, 2019 at 4:30pm 2019 Crossfit open: Event, Potluck, Overall good times.
Sat, Nov 2, 2019 at 8:00am 2019 Fall Thrasher!: Come compete or cheer on your CFN friends! Boys and Girls Club, Lebanon, 8am-5pm
Welcome Luke W
Most Recent Benchmark:
Baseline on Sep 25, 2018 (517 days ago)
Metcon: 14102 Saturday Throw DownMetcon: 14011/ SHRED

14102 Saturday Throw Down


Metcon: Time
Warm-up
Trainers choose

Team WOD
3-man team
Run 800m
60x Power clean (155/115)or scale as needed
60x Thrusters (95/65)or scale as needed
Row 2000m
60x Deadlifts (225/155)or scale as needed
60x Back squat (185/135)or scale as needed
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Run as a team, partition remaining workload as necessary.

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