Athlete of February 2023 at CFW
Congrats to Grant Stephens and Veronica Rose Hoelscher for earning the title of Athlete of the Month for February! There were many...
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Justin Ellis
- Feb 26
- 1 min
CrossFit Open 23.2 - Tips to 10% - Monday Repeat
If you repeat this workout, you are gonna want to watch the video! It really will come down to mere seconds to improve your score and...
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Justin Ellis
- Feb 24
- 2 min
CrossFit Open 23.1 The Numbers Game
I decided to take 15 scores of athletes in the gym that either got a muscle up or who had plenty of time to try, broke down the averages...
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Justin Ellis
- Feb 24
- 1 min
CrossFit Open 23.2 A and B Top 10% Goals
This week I break down 23.2 A and B and compare to some previous CrossFit open workouts to see what it will take to crack the top 10%!...
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Justin Ellis
- Feb 20
- 1 min
23.1 CrossFit Open Monday Repeat Tips and Tricks
Last chance to up those scores and put your best foot forward or shall I say muscle-up up! Here are a few tips I think that will get you...
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Justin Ellis
- Feb 17
- 2 min
CrossFit Open 23.1 Top 10% - What will it take?
What will you need to do to get into the top 10% this week and how does that compare to 2014?
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Justin Ellis
- Mar 4, 2022
- 1 min
The CrossFit Open 22.2 - Tips and Strategies
What is your game plan for 100 deads and 100 burpees? Well hopefully this helps get you the score you are looking for! CrossFit Open 22.2...
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Justin Ellis
- Mar 2, 2022
- 2 min
CrossFit Open 22.1 Tips and Strategies
Dive into the attack of CrossFit Open 22.1. How to attack the box jumps, the wall climbs, and the Snatches! What a start to the CrossFit...
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Justin Ellis
- Feb 17, 2022
- 1 min
CompLegends - 001 - "The Break Up"
This years first official CrossFit workout challenge is here! "The Break Up" lets dive into it!
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Justin Ellis
- Dec 3, 2021
- 1 min
PFL Weekly Challenge #28 – Rope Burn
PFL Weekly Challenge #28 Rope Burn – 250 meter Row 40 Goblet Squats 4 rope climbs – 250 meter row 30 Goblet Squats 3 rope climbs – 250...
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Justin Ellis
- Nov 10, 2021
- 1 min
PFL Weekly Challenge -Veterans Day- Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27 “Holleyman“ 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups...
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Justin Ellis
- Nov 2, 2021
- 1 min
Rogue Invitational 2021 Review
Check out this vid for our thoughts on the event! Like and sub if you enjoy! #crossfitworkout #crossfit #rogueevent #rogueworkout #rogue...
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Justin Ellis
- Oct 31, 2021
- 1 min
PFL Weekly Challenge #26 The Fittest Experience 22.5
TFX 22.5 10 MIN AMRAP 4 Bar muscle ups 8 Alternating Pistols 12 American KB swings Another traditional CrossFit vibe this week with the...
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Justin Ellis
- Oct 21, 2021
- 1 min
PFL Weekly Challenge #25 The Fittest Experience 22.2
TFX 22.2 Week 1 Qualifier TFX WEEK 1 22.2 QUALIFIER 21-15-9 with an 8 minute time cap: Dual Dumbbell Power Cleans and Pull-ups If you...
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Justin Ellis
- Oct 13, 2021
- 3 min
PFL Weekly Challenge #24 – Wodapalooza “Catergory 4”
PFL Weekly Challenge #24 Wodapalooza “Catergory 4” – 18 minute AMRAP – 10 calorie row – 10 wallballs – 10 single Dumbell Step-overs – 90...
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Justin Ellis
- Oct 6, 2021
- 2 min
PFL Weekly Challenge #23 “8-Track”
PFL Weekly Challenge #23 “8-Track” This week grab your favorite workout partner and get ready to row your little heart out! For 30...
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Justin Ellis
- Sep 30, 2021
- 2 min
PFL Weekly Challenge #22 “Home Alone”
Listen to the podcast here and follow along for each workout! PFL #22 Home Alone Welcome back CompLegenders! We are going to mix it up...
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Justin Ellis
- Sep 17, 2021
- 2 min
PFL Weekly Challenge #21 “Partners in Crime”
PFL Weekly Challenge #21 Partners in Crime Well I missed two weeks but for a good reason, me and my wife had our first baby! Just had to...
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Justin Ellis
- Sep 5, 2021
- 1 min
PFL Weekly Challenge #20 – “Two Go”
PFL Weekly Challenge #20 “Two Pulls” 9 min Amrap – 2 burpees over the bar, 2 power snatches at 135/95, 2 chest to bar pull-ups. After...
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Justin Ellis
- Aug 25, 2021
- 2 min
PFL Weekly Challenge #19 Albert “Chop” Gonzalez
RIP Albert “Chop” Gonzalez 7-17-90 to 8-16-21 First off a moment to acknowledge the man “Chop”, a father to two boys, a son, a brother, a...
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