Daily archive for January 3, 2018

***CFW Games Reminder***


Hello CFW Community,

I don’t know about you guys but I am getting pumped up for the 2018 CFW Open! I just want to send out a quick reminder that the CFW Open will start on Wednesday, January 10th.

For 4 weeks, 1 workout will be announced every Wednesday. The workout will be structured into Wednesdays programming which will allow you to complete the workout during the class. Both Rx and Scaled workouts will be available for you to complete. Once you have completed the workout, a submission link will be provided on the WOD posting for that day.

***You will have until Saturday at 11:00 pm of that week to submit your score***

Workouts can be completed anytime between Wednesday and Saturday by 11:00 pm.

So far we have 4 teams already made and signed up!. Individuals we are looking for YOU! The fee for registration will be $20 (Including tax). This fee will include both your registration for both CFW Open and the CFW Games. You are not required to pay an extra fee for registering a team. As long as every team member is registered your team is eligible to compete at the CrossFit Waterloo Games 2018.

Remember your team will consist of 6 team members (3 males, 3 females). Your scores as a 6-person team will be accumulated during the CFW Open and ranked among other teams. For the CrossFit Waterloo Games only 4 members (2 males, 2 females) will be able to compete at the CrossFit Waterloo Games 2018. The 2 other members will then be able to compete as individuals at the CrossFit Waterloo Games 2018. At the CFW Games you will be completing workouts as a team but for the CFW Open you will be completing workouts individually.

Team Registration Form: https://goo.gl/forms/VV2ecHo5DydWyjbF2

To register please see one of your coaches at the front desk or sign-up on MindBody from your computer.

If you have any further questions please feel free to email myself (steve@crossfitwaterloo.com) or Coach Yash (yash@crossfitwaterloo.com). Also, refer to our previous blogs for more information by clicking here

Thank you

Coach Steve

Lift or be Lifted!

1) WOD (30 min)
5 Rounds for Time
15 Back Squats (185/135 lbs)
10 Burpee Pull-Ups
500m row

Note: Barbell is meant to be cleaned off of the floor and placed in the back rack position.

2) AP
Active Recovery – Run
4 Rounds
2 min of running (moderate pace)
1 min rest