https://www.crossfitwillis.com News, announcements, and CrossFit info! https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_4067.png https://www.crossfitwillis.com https://www.crossfitwillis.com/weekly-meals-003 <h3> &#55358;&#56679; Paleo Dessert of the Week – Pumpkin Pie Bars </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/ChatGPT+Image+Nov+9-+2025+at+09_12_49+PM.png"/> </div> <div data-rss-type="text"> These bars are a perfect healthy treat for Thanksgiving—simple, sweet, and Paleo-approved! <div> Ingredients: </div> <div> 1 cup almond flour </div> <div> 1/2 cup coconut flour </div> <div> 1 can (15 oz) pumpkin purée </div> <div> 1/4 cup maple syrup or honey </div> <div> 2 eggs </div> <div> 1 tsp vanilla extract </div> <div> 1 1/2 tsp pumpkin pie spice </div> <div> 1/4 cup coconut oil, melted </div> <div> Pinch of salt </div> <div> Instructions: </div> <div> Preheat oven to 350°F and line an 8x8 pan with parchment paper. </div> <div> Mix wet ingredients (pumpkin, eggs, maple syrup, vanilla, coconut oil). </div> <div> Add dry ingredients (flours, spices, salt) and stir until smooth. </div> <div> Pour into pan and bake for 25–30 minutes or until the center is firm. </div> <div> Cool, cut into bars, and enjoy guilt-free! </div> <div> &#55357;&#56613; Challenge: Post your creation and tag your gym! </div> <div> &#55357;&#56568; @CrossFitWillis or @CrossFitConroe </div> </div> Mon, 10 Nov 2025 03:18:00 GMT https://www.crossfitwillis.com/weekly-meals-003 thumbnail main image https://www.crossfitwillis.com/weekly-meals-002 <h3> &#55358;&#56681; Weekly Paleo Meal – Buffalo Chicken Lettuce Wraps </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/ChatGPT+Image+Oct+26-+2025+at+09_57_29+PM.png"/> </div> <div data-rss-type="text"> &#55358;&#56681; Weekly Paleo Meal – Buffalo Chicken Lettuce Wraps <div> Fast, spicy, and perfect for meal prep! </div> <div> Ingredients: </div> <div> 2 cups cooked shredded chicken </div> <div> 3 tbsp hot sauce (like Frank’s RedHot) </div> <div> 1 tbsp olive oil or ghee </div> <div> 1/2 tsp garlic powder </div> <div> Romaine or iceberg lettuce leaves </div> <div> Optional toppings: diced celery, green onions, or avocado </div> <div> Instructions: </div> <div> In a skillet, mix olive oil, hot sauce, and garlic powder over medium heat. </div> <div> Add shredded chicken and stir until hot and fully coated. </div> <div> Spoon chicken into lettuce leaves and top with your favorite toppings. </div> <div> ✅ High-protein, low-carb, and perfect post-WOD fuel! </div> </div> Mon, 27 Oct 2025 03:02:13 GMT https://www.crossfitwillis.com/weekly-meals-002 thumbnail main image https://www.crossfitwillis.com/weekly-meals-001 <h3> &#55358;&#56681; Paleo Fuel: One-Pan Garlic Steak &amp; Veggies </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/ChatGPT+Image+Oct+20-+2025+at+10_42_43+AM-dcb10418.png"/> </div> <div data-rss-type="text"> &#55358;&#56681; Paleo Fuel: One-Pan Garlic Steak &amp; Veggies <div> When you’re training hard, the food you put into your body matters just as much as the reps you put in at the gym. This Paleo-friendly One-Pan Garlic Steak &amp; Veggies recipe checks all the boxes — high in protein, nutrient-dense, and quick enough for even your busiest days. </div> <div> No complicated prep, no long list of ingredients. Just clean, powerful food that fuels your next PR. </div> <div> &#55358;&#56664; Ingredients </div> <div> 1 lb sirloin or flank steak, sliced into strips </div> <div> 1 cup broccoli florets </div> <div> 1 red bell pepper, sliced </div> <div> 1 zucchini, sliced </div> <div> 2 tbsp olive oil (or avocado oil) </div> <div> 2 cloves garlic, minced </div> <div> Salt and pepper, to taste </div> <div> Squeeze of lemon, optional for a finishing touch </div> <div> &#55357;&#56613; Directions </div> <div> Prep your skillet. </div> <div> Heat the olive oil over medium-high heat. When it’s hot, toss in the steak slices and season with salt and pepper. </div> <div> Sear your steak. </div> <div> Cook each side for about 2–3 minutes until browned. Remove the steak and set it aside — it’ll finish cooking later. </div> <div> Cook the veggies. </div> <div> Add your broccoli, bell pepper, and zucchini to the same pan. Stir occasionally and let them soak up the flavor from the steak drippings. </div> <div> Add the garlic. </div> <div> Once the veggies are almost tender, stir in your minced garlic. Let it cook for about 30 seconds (don’t burn it!). </div> <div> Combine and finish. </div> <div> Return the steak to the pan, toss everything together, and add a squeeze of fresh lemon. Cook another minute or two until everything’s warm and coated in garlicky goodness. </div> <div> &#55357;&#56490; Why It Works </div> <div> This meal hits all the macros you need to recover strong and stay lean: </div> <div> Protein for repair and growth </div> <div> Healthy fats for energy </div> <div> Micronutrient-rich veggies for balance and recovery </div> <div> It’s Paleo-approved, gluten-free, and perfect for meal prep. You can even swap the steak for chicken or shrimp for variety! </div> <div> &#55357;&#56568; Show Us Your Skills! </div> <div> We want to see your version of this powerhouse meal! </div> <div> Post your plate and tag your gym so we can feature your kitchen wins: </div> <div> &#55357;&#56393; @CrossFitWillis or @CrossFitConroe </div> <div> Fuel your fitness. Feed your goals. One skillet at a time. &#55357;&#56613; </div> <div> <br/> </div> </div> Mon, 20 Oct 2025 16:27:33 GMT https://www.crossfitwillis.com/weekly-meals-001 https://www.crossfitwillis.com/weekly-announcements-9-16-24 <h3> &#55357;&#56547; Weekly Announcements &#55357;&#56547; </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_2948.jpeg"/> </div> <div data-rss-type="text"> &#55357;&#56547; **Weekly Announcements** &#55357;&#56547; <div> <br/> </div> <div> 1. **Test Week!** &#55356;&#57291;️‍♂️   </div> <div>    - This week, we’re putting in the work! We'll be testing Deadlift, Back Squat, Clean, and tackling "Annie," along with our very own **CFW TRI**! It's time to see the progress you’ve made, so get ready to give it your all! </div> <div> <br/> </div> <div> 2. **TFX Online Qualifier Starts Next Week** &#55356;&#57286;   </div> <div>    - Ready to challenge yourself? The TFX Online Qualifier begins next week! Sign up and put your training to the test. Let’s represent CrossFit Willis and show what we’ve got! </div> <div> <br/> </div> <div> 3. **"The Post Man" – October 12th** &#55357;&#56556;   </div> <div>    - Mark your calendars for October 12th! This year’s "Post Man" will be a partner WOD, focused on raising money to support those with Parkinson’s. It will be a single workout, designed more as a charity event rather than a competition. Grab a partner, have some fun, and help us support a great cause! </div> <div> <br/> </div> <div> 4. **New InBody Software &amp; Monthly Scans** &#55357;&#56490;   </div> <div>    - We’ve upgraded our InBody software! Now, you can get monthly scans at the gym for just **$19.99 a month**, with unlimited additional scans for only **$5** each during that month. Keep track of your progress and stay on top of your fitness journey! </div> <div> <br/> </div> <div> Let's make this week awesome! See you in the gym! &#55357;&#56485; </div> <div> <br/> </div> <div> - The CrossFit Willis Team <br/> <div> <br/> </div> <div> <br/> </div> <div> <br/> </div> <div> <br/> </div> <div> <br/> </div> <div> <br/> </div> </div> </div> Mon, 16 Sep 2024 03:11:04 GMT https://www.crossfitwillis.com/weekly-announcements-9-16-24 thumbnail main image https://www.crossfitwillis.com/weekly-announcements-9-2-24 <h3> This is a subtitle for your new post </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_4249-6f83441b.jpeg"/> </div> <div data-rss-type="text"> &#55357;&#56547; **Weekly Announcements** &#55357;&#56547; <div> <br/> </div> <div> 1. **TFX Online Qualifier Coming Up!** &#55356;&#57291;️‍♂️   </div> <div>    - Mark your calendars for September 25th! Get ready to test your fitness and compete in the TFX Online Qualifier. For more details and to sign up, click [here](https://competitioncorner.net/events/14556/details). </div> <div> <br/> </div> <div> 2. **Hyrox Training Cycle Begins September 16th** &#55356;&#57283;‍♂️   </div> <div>    - We're kicking off our 8-week training cycle for the Hyrox race in Dallas, TX. Whether you're competing or just looking to push your limits, join us for this specialized training. Check out more details [here](https://hyrox.com/event/hyrox-dallas/). </div> <div> <br/> </div> <div> 3. **"The Postman" Year Two – October 12th** &#55357;&#56556;   </div> <div>    - Save the date! Our annual competition, "The Postman," is scheduled for October 12th. We’re finalizing details this week before registration opens. This event will raise money for RSB Conroe, a program dedicated to supporting those with Parkinson’s. Learn more [here](https://www.facebook.com/RSBConroe). </div> <div> <br/> </div> <div> 4. **Craft, Poker, Movie Family Night – September 13th at 7pm** &#55356;&#57260;   </div> <div>    - Join us for a fun-filled evening at the gym! Bring your friends and family for crafts, poker, and a movie night. Let’s welcome fall with some community fun! </div> <div> <br/> </div> <div> Looking forward to seeing everyone in the gym and at these exciting events! </div> <div> <br/> </div> <div> - The CrossFit Willis Team </div> </div> Mon, 02 Sep 2024 05:08:44 GMT https://www.crossfitwillis.com/weekly-announcements-9-2-24 thumbnail main image https://www.crossfitwillis.com/athletes-of-july <h3> &#55356;&#57285; Athletes of the Month - July &#55356;&#57285; </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/jeb+and+rosie.png"/> </div> <div data-rss-type="text"> We’re excited to celebrate our top athletes for the month of July! These members have shown incredible dedication, hitting personal records and staying consistent with their training. <div> <br/> </div> <div> Jeb Williams &#55357;&#56490; </div> <div> <br/> </div> <div> Classes Attended: 15 </div> <div> Personal Records: 6 </div> <div> PR Rate: 40% </div> <div> Overall Rating: 67 </div> <div> Rosie Arebalo &#55356;&#57291;️‍♀️ </div> <div> <br/> </div> <div> Classes Attended: 21 </div> <div> Personal Records: 7 </div> <div> PR Rate: 33% </div> <div> Overall Rating: 91 </div> <div> Honorable Mentions: </div> <div> <br/> </div> <div> Anahi Albertoni: Attended 22 classes! </div> <div> Carter Moseman: Overall Rating of 78! </div> <div> JD Garcia: Posted 5 PRs with an overall rating of 87! </div> <div> Ken Moseman: Attended 61% of the days in July and set 5 personal records! </div> <div> Chris Roberts: Set 9 personal records in July with a PR rate of 82%! </div> <div> Huge congratulations to these athletes for their hard work and determination. Keep pushing, and let's make August even better! </div> </div> Mon, 26 Aug 2024 01:31:24 GMT https://www.crossfitwillis.com/athletes-of-july thumbnail main image https://www.crossfitwillis.com/weekly-announcements-8-19-24 <h3> Weekly Announcements: BCS Classic, Schedule this week, BINGO Update, INBody Scans... </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/12238501_904333976320357_4889466541783174133_o.jpeg"/> </div> <div data-rss-type="text"> &#55357;&#56547; Weekly Announcements &#55357;&#56547; <div> <br/> </div> <div> BCS Classic This Week! &#55356;&#57286; </div> <div> <br/> </div> <div> The BCS Classic is happening this Friday and Saturday in College Station, and we have multiple teams competing! Come out to support your community members and cheer them on. Click here to purchase spectator tickets. Let’s show our CrossFit Willis spirit! </div> <div> Schedule Changes Due to BCS &#55357;&#56787;️ </div> <div> <br/> </div> <div> This week’s schedule will look a bit different: </div> <div> Friday: 7am, 8:30am, and 5pm classes. </div> <div> Saturday: 9am open gym. </div> <div> We are working on a solution for the 12pm class on Friday, so please continue to check your app for updates. Thanks for your flexibility! </div> <div> Bingo Update &#55356;&#57225; </div> <div> <br/> </div> <div> There’s still time left in our Bingo Card Event, and we’re still waiting for that first completely blacked-out card to win the free GOrucks Shoes! Keep going, and good luck to everyone! </div> <div> Check Your Progress with Our INBody Scanner &#55357;&#56490; </div> <div> <br/> </div> <div> Want to see where you stand with your body fat and overall weight? Don’t forget we have an INBody scanner in-house, available for just $24.99! It’s a great way to track your progress and stay motivated. </div> <div> Let’s make this week amazing and continue to support each other on our fitness journeys. Have a great week, everyone! </div> <div> <br/> </div> <div> The CrossFit Willis Team </div> </div> Mon, 19 Aug 2024 05:02:41 GMT https://www.crossfitwillis.com/weekly-announcements-8-19-24 thumbnail main image https://www.crossfitwillis.com/cfw-weekly-announcements-8-12-24 <h3> Different Training Programs, Podium Supplements, CrossFit Games, Shirts are coming, Bingo Event and more... </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_4209-3e245c53.jpeg"/> </div> <div data-rss-type="text"> &#55357;&#56547; Weekly Announcements &#55357;&#56547; <div> <br/> </div> <div> Explore Our Multiple Programs at CrossFit Willis &#55356;&#57291;️‍♂️ </div> <div> Did you know we offer a variety of programs to enhance your fitness journey? </div> <div> Accessory Program: Add 10-15 minutes to your workout and build strength. </div> <div> At Home Program: Can’t make it to the gym or traveling? Use this track for full workout details and video instructions with minimal equipment. </div> <div> Coming Soon - HYROX Training Track: Get ready for a comprehensive HYROX training program! <br/> </div> <div> Mayhem Faith: Strengthen your faith with a simple guide through the Bible. </div> <div> <br/> </div> <div> Podium Supplements Available &#55357;&#56490; </div> <div> We’ve got extra tubs of quality Podium Supplements at the gym! </div> <div> Protein: $44 </div> <div> Creatine: $34 </div> <div> Electrolytes: $34 </div> <div> Stock up and fuel your workouts with the best! </div> <div> <br/> </div> <div> Congrats to Podium Winners at the CrossFit Games! &#55356;&#57286; </div> <div> Big shoutout to the Podium winners at the CrossFit Games in Fort Worth, Texas! If you missed the action, check out the highlights here. </div> <div> <br/> </div> <div> New CFW Shirt Order Arriving Soon &#55357;&#56405; </div> <div> Our latest and greatest shirt order should be completed this week. Get ready to represent CrossFit Willis in style! </div> <div> <br/> </div> <div> Bingo Event Ongoing &#55356;&#57225; </div> <div> Bingo is in full swing this month! We still have some bingo cards left, and no one has blacked out their card yet—meaning the free shoes are still up for grabs! There are plenty of other prizes too, so grab a card and enjoy your fitness journey while having fun! </div> <div> <br/> </div> <div> Earn $$$ with Our Referral Program &#55357;&#56496; </div> <div> Until the end of the month, earn cash by inviting your friends and family to check us out! Sign them up, and you both benefit—give $50, get $50. It's that simple! </div> <div> <br/> </div> <div> Let’s make this week awesome and keep pushing towards our goals. Have a great week, everyone! </div> <div> <br/> </div> <div> The CrossFit Willis Team </div> </div> Mon, 12 Aug 2024 05:15:43 GMT https://www.crossfitwillis.com/cfw-weekly-announcements-8-12-24 thumbnail main image https://www.crossfitwillis.com/weekly-announcements-8-5-24 <h3> The Games, Bingo Event, Referral Program, Justmeats... </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/36666671_1816683018418777_693953388026527744_n.jpeg"/> </div> <div data-rss-type="text"> The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source. </div> Mon, 05 Aug 2024 01:44:27 GMT https://www.crossfitwillis.com/weekly-announcements-8-5-24 thumbnail main image https://www.crossfitwillis.com/bingo-card-event-begins-now <h3> Bingo Card Starts this Thursday! </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/1.png"/> </div> <div data-rss-type="text"> <br/> <div> &#55356;&#57225; Announcing the Start of the Bingo Card Event for August! &#55356;&#57225; </div> <div> <br/> </div> <div> Get ready for an exciting month of fitness challenges and amazing prizes! Starting this August, participate in our Bingo Card Event and win incredible prizes such as Free Fitaid, Free CFW Shirts, Free CFW Package, Free Podium Supplements, a Free Month, and a Free Pair of brand new Gorucks shoes! </div> <div> <br/> </div> <div> This event is the perfect opportunity to push yourself towards new fitness goals, hold yourself and your friends accountable, showcase your accomplishments, and of course, win free stuff! &#55357;&#56490;&#55356;&#57286; </div> <div> <br/> </div> <div> Grab your bingo cards at the gym on Wednesday and let's make this month one to remember! </div> <div> <br/> </div> <div> #FitnessGoals #CrossFitWillis #BingoChallenge #WinBig #StayMotivated </div> <div> <br/> </div> <div> &#55357;&#56525; See you at the gym! </div> <div> <br/> </div> <div> The CrossFit Willis Team </div> </div> Mon, 29 Jul 2024 14:56:02 GMT https://www.crossfitwillis.com/bingo-card-event-begins-now thumbnail main image https://www.crossfitwillis.com/cfw-weekly-announcements-7-29-24-new-bingo-event-bcs-the-crossfit-games-justmeats-prom <h3> CFW Announcements Week of 7-29-24 </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_4168.jpeg"/> </div> <div data-rss-type="text"> &#55357;&#56547; Weekly Announcements &#55357;&#56547; <div> <br/> </div> <div> Bingo Event This Week! &#55356;&#57225; </div> <div> Check out your email or our social media for the game and prizes! Bingo cards will be available this week, so pick them up at the gym. The first to black out their card wins a free pair of GoRucks tennis shoes. Don't miss out on the fun and exciting prizes! </div> <div> Saturday Class Update &#55356;&#57283;‍♂️ </div> <div> This Saturday, we will have class at the Willis track for both the HYROX training and CrossFit class. Hint: It's going to be "impossible"! Classes will be at the same times, so come prepared for a challenging and rewarding workout. </div> <div> JustMeats Promo &#55358;&#56681; </div> <div> Haven't tried JustMeats yet? Click this link to save money on your order as a CrossFit Willis member. Let us know which product is your favorite! Use promo code: CFWillis for 25% off plus an additional $15 off. </div> <div> Upcoming Events in August &#55357;&#56517; </div> <div> The CrossFit Games: August 8-11th. Here is how to watch: Watch the CrossFit Games. </div> <div> BCS Classic in College Station: August 23-24th. Buy tickets here to come support our athletes: BCS Classic Tickets. </div> <div> Let's make this week amazing and continue to support each other on our fitness journeys. Have a great week, everyone! </div> <div> <br/> </div> <div> The CrossFit Willis Team </div> </div> Mon, 29 Jul 2024 04:13:29 GMT https://www.crossfitwillis.com/cfw-weekly-announcements-7-29-24-new-bingo-event-bcs-the-crossfit-games-justmeats-prom thumbnail main image https://www.crossfitwillis.com/cfw-weekly-announcements-new-cycle-bingo-card-event-justmeats-deal-personal-training <h3> CFW Weekly Announcements 7-22-24 </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_3921.jpeg" alt="Look at me"/> </div> <div data-rss-type="text"> &#55357;&#56547; Weekly Announcements &#55357;&#56547; <div> <br/> </div> <div> New Cycle Starting This Week &#55356;&#57291;️‍♂️ </div> <div> <br/> </div> <div> We’re kicking off a new cycle focusing on Deadlift, Back Squat, and Cleans. Additionally, we'll be incorporating skill work on Jump Rope and Handstands. Get ready to push your limits and enhance your skills! </div> <div> Bingo Card Event Begins July 29th! &#55356;&#57225; </div> <div> <br/> </div> <div> Our Bingo Card Event is just around the corner! Earn big prizes for doing what you’re already doing. It’s a fantastic promotion to boost your fitness and have some fun along the way. Don’t miss out! </div> <div> JustMeats Promo &#55358;&#56681; </div> <div> <br/> </div> <div> Exciting news! JustMeats has added a new BBQ line. Check out their delicious BBQ spread! Use our promo code (CFWillis) for a special discount: JustMeats BBQ Sampler. </div> <div> One-on-One Skill and Lift Sessions &#55357;&#56490; </div> <div> <br/> </div> <div> Looking to advance further on a specific skill or lift? Talk to any of our trainers and book some one-on-one sessions to reach your goals! </div> <div> Let’s make this week amazing and continue to support each other on our fitness journeys. Have a great week, everyone! </div> <div> <br/> </div> <div> The CrossFit Willis Team </div> </div> Mon, 22 Jul 2024 05:24:10 GMT https://www.crossfitwillis.com/cfw-weekly-announcements-new-cycle-bingo-card-event-justmeats-deal-personal-training thumbnail main image https://www.crossfitwillis.com/cfw-weekly-announcements-7-15-24 <h3> CFW Weekly Announcements 7-15-24 </h3> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/IMG_0549.jpeg"/> </div> <div data-rss-type="text"> The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source. </div> Fri, 19 Jul 2024 13:58:07 GMT https://www.crossfitwillis.com/cfw-weekly-announcements-7-15-24 thumbnail main image https://www.crossfitwillis.com/post/crossfit-willis-weekly-updates-2-12-24 Weekly Announcements ️‍♂️ CrossFit Open - Feb. 29th! ️‍♀️Get ready to crush it, team! The CrossFit Open kicks off on Feb. 29th!... <div data-rss-type="text"> <p> Weekly Announcements </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> ️‍♂️ CrossFit Open - Feb. 29th! ️‍♀️Get ready to crush it, team! The CrossFit Open kicks off on Feb. 29th! We’re drafting our in-house teams on the 27th, so don’t forget to <a href="https://games.crossfit.com/?_ga=2.212936340.1607144378.1699937274-1128335264.1699937274" target="_blank"> register at this link </a> . It’s three weeks of intense workouts, with Friday Night Lights happening every Friday at the gym! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Body Composition Fitness Challenge Ends This Week! We’re down to the wire, folks! Here are the top three contenders: For the men, leading the pack are Dustin Koonce, Scott Gilstrap, and Josue Collazo. And for the ladies, it’s Shelby Kamman, Holly Gilstrap, and Veronica Hoelscher. Who will take home the $200 prizes? Stay tuned! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Athletes of December and January Let’s give it up for our dedicated athletes! In December, Nate Becker (22 classes, 4 personal records, 18% PR Rate) and Byron Garcia (19 classes, 7 personal records, 37% PR Rate) crushed their goals, while January saw impressive performances from Kurt Welborn (13 classes, 9 personal records, 69% PR Rate) and Rosie Arebelo (19 classes, 9 personal records, 47% PR Rate). Keep setting the standard, team! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> ️ Weekly Recipe - Kale and Artichoke Chicken Casserole ️Ready for some deliciousness? Try out this Kale and Artichoke Chicken Casserole! <a href="https://www.foodnetwork.com/recipes/valerie-bertinelli/kale-and-artichoke-chicken-casserole-3589652" target="_blank"> Check out the recipe here </a> and let us know what you think! </p> </div> <div data-rss-type="text"> <p> Let’s keep crushing those goals and fueling our bodies right! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-b2807800.png" alt="A poster for the athlete of january featuring kurt welborn rosie arebelo and others" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-23d9b502.png" alt="A poster for the athlete of december featuring byron garcia and nate becker" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> Mon, 12 Feb 2024 04:24:00 GMT https://www.crossfitwillis.com/post/crossfit-willis-weekly-updates-2-12-24 thumbnail https://www.crossfitwillis.com/post/crossfit-weekly-announcements-2-5-249916938e ️‍♂️ Only 2 weeks left in the Body Composition Challenge! Keep pushing for the top spots. Winners for both male and female categories... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-7bbd47b4.png" alt="A group of people are posing for a picture at CrossFit Willis gym in Willis, TX" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> ️‍♂️ Only 2 weeks left in the Body Composition Challenge! Keep pushing for the top spots. Winners for both male and female categories get valuable prizes: 1st = $200, 2nd = $100, 3rd = $75. 5th through 10th receive $50 off nutrition and accountability coaching if they choose to continue their fitness journey. </p> </div> <div data-rss-type="text"> <p> Experience the benefits of heat exposure with our sauna in the Recovery Room! It aids in muscle recovery, increases circulation, and promotes overall well-being. Access it for just $49! Learn more about the benefits <a href="https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance" target="_blank"> here </a> . </p> </div> <div data-rss-type="text"> <p> Sale on InBody scans for $24.99! Keep a detailed track of your progress and stay committed to your fitness goals. </p> </div> <div data-rss-type="text"> <p> Share your favorite healthy recipe! Try this delicious <a href="https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-air-fryer-parmesan-chicken-with-broccoli-9487606" target="_blank"> Healthy Air Fryer Parmesan Chicken with Broccoli </a> and post your experience. Let's inspire each other to eat well and nourish our bodies.  </p> </div> Mon, 05 Feb 2024 19:40:00 GMT https://www.crossfitwillis.com/post/crossfit-weekly-announcements-2-5-249916938e thumbnail https://www.crossfitwillis.com/post/crossfit-willis-weekly-updates372657f3 **Weekly Announcements - Exciting Updates Await!** Hello, CrossFit Willis Community! We've got some fantastic news and... <div data-rss-type="text"> <p> **Weekly Announcements - Exciting Updates Await!** </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Hello, CrossFit Willis Community! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> We've got some fantastic news and opportunities for you this week: </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> **1. ️ Order Your Shirts and Hoodies - Deadline Approaching!** </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Your chance to snag the latest CrossFit Willis swag is here! Shirt and hoodie orders must be placed by this Wednesday. Let us know your style and size preferences by responding to this post or via email. Get your hands on our fresh gear to rock that CrossFit style everywhere you go! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> **2. Try our Recovery Room for FREE!** ‍♂️ </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Experience the ultimate recovery session in our Recovery Room for free! Set up a trial with one of our coaches and bring a towel for your comfort. Discover the benefits of cold plunging for your recovery and rejuvenation. It's time to revitalize your body and mind! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> **3. Save the Date - "‘Twas the Night of Bingo Christmas" on December 14th!** </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Join us for an unforgettable night filled with fun and excitement! 'Twas the Night of Bingo Christmas is back on December 14th. We invite you to be part of this amazing event. Calling all local businesses - if you're interested in being a part of this festive night, reach out! It's a family-packed evening that supports and celebrates our wonderful community. </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Stay tuned for more details and updates. Your participation and support mean the world to us, and we can't wait to make these moments memorable together! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #CrossFitStyle #RecoveryRoomExperience #CommunityEvents #BingoChristmasNight </p> </div> Mon, 30 Oct 2023 02:04:00 GMT https://www.crossfitwillis.com/post/crossfit-willis-weekly-updates372657f3 https://www.crossfitwillis.com/post/athlete-of-february-2023-at-cfwbdce0853 Congrats to Grant Stephens and Veronica Rose Hoelscher for earning the title of Athlete of the Month for February! There were many... <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-d7e9aaf4.png" alt="The athlete of the month for february is grant stephens" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> <b> Congrats </b> </span> to <b> Grant Stephens </b> and <b> Veronica Rose Hoelscher </b> for earning the title of Athlete of the Month for February! There were many standouts during the open and this decision was very tough but both athletes made significant strides during the month of February improving upon their fitness! Great work! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Honorable mentions for the Month of February: </p> </div> <div data-rss-type="text"> <p> <b> Carrina Lane </b> - Avg. 2.25 classes per week 800% increase and 2 Personal Records </p> </div> <div data-rss-type="text"> <p> <b> Tamires Rice </b> - Avg. 2.75 classes per week 175% increase and 3 Personal Records </p> </div> <div data-rss-type="text"> <p> <b> Jason Springs </b> - Avg. 3.0 classes per week and 6 Personal Records </p> </div> <div data-rss-type="text"> <p> <b> Yolanda Dimas </b> - Avg. 3.75 classes per week and 5 Personal Records </p> </div> <div data-rss-type="text"> <p> <b> Nicky Arauz </b> - Avg. 4.25 classes per week and 6 Personal Records </p> </div> Wed, 15 Mar 2023 15:16:00 GMT https://www.crossfitwillis.com/post/athlete-of-february-2023-at-cfwbdce0853 thumbnail https://www.crossfitwillis.com/post/crossfit-open-23-2-tips-to-10-monday-repeat091c7629 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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <a href="https://youtu.be/DZTeHeSgY00"> https://youtu.be/DZTeHeSgY00 </a> </p> </div> <div data-rss-type="text"> <p> 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 maybe crack the top 10% this week! </p> </div> Mon, 27 Feb 2023 03:45:00 GMT https://www.crossfitwillis.com/post/crossfit-open-23-2-tips-to-10-monday-repeat091c7629 https://www.crossfitwillis.com/post/crossfit-open-23-1-the-numbers-game3f29622d 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... <div data-rss-type="text"> <p> 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 of each station along the way, and found some interesting statistics! This study was comprised of 10 different athlete, 9 male and 1 female. 6 athletes have placed in the top 10 percent before and all 10 have the potential too. How fast and efficient did you need to be to have a chance at muscle ups last week? Lets look at the numbers step by step! </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-0509bf25.png" alt="A rowing machine is sitting in a gym next to a sign that says test 23.1" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <u> <b> The Row - 60 calories </b> </u> </p> </div> <div data-rss-type="text"> <p> One interesting note on this row is the fact that it was the same for both men and women. The average time finishing the row was 3:01 and the fastest time was 2:40 and the slowest was 3:24. Most of the men kept a pace around 1100 to 1350 cals per hour to hit these scores, most indicated that this movement was ranked as the easiest movement in the workout. </p> </div> <div data-rss-type="text"> <p> <u> <b> Toes to bar - 50 reps </b> </u> </p> </div> <div data-rss-type="text"> <p> For the toes to bar we saw strategies from doing all singles up to around sets of 10 reps. On average many athletes started with sets of 5 and ended with a few singles to finish. The average time spent on t2b within these 15 recorded scores was 3:21. This is about 14 T2b per minute. Fastest time recorded was 2:24 averaging around 20 reps per minute and the slowest was 3:59 averaging 12.5 reps per minute. </p> </div> <div data-rss-type="text"> <p> <u> <b> Wall balls - 40 reps </b> </u> </p> </div> <div data-rss-type="text"> <p> The average finish time for 40 wall balls ended up at 2:02. This of course is just a hair less than 20 per minute. Fastest time recorded 1:19 and these was an unbroken set of 40 wall balls. This averaged 30.38 reps per minute and the slowest time averaged 15.19 reps per minute at finished at 2:38. </p> </div> <div data-rss-type="text"> <p> <u> <b> Clean - 30 reps </b> </u> </p> </div> <div data-rss-type="text"> <p> Oddly enough this being the least amount of reps ended up being on average where the participants spent the most time averaging 3:31. This ended up being 8.53 reps per minute, the fastest time averaged 10.79 reps per minute at 2:47 and the slowest averaged 7.5 reps per minute at lasted 4:00. It is crazy what 3 reps per minute difference can do for a workout. </p> </div> <div data-rss-type="text"> <p> <u> <b> Athletes averaged 4.6 Ring Muscle Ups </b> </u> </p> </div> <div data-rss-type="text"> <p> Out of these 15 recorded scores the average ring muscle ups ended up being 4.6, with 3 of these outcomes ending up in 0. Highest total of muscle ups recorded were 12 with this athlete getting to the rings at 11:34. On average these athletes got to the rings with over 2 minutes at 11:57. Out of all the different movements this turned out to be on average 3.98 seconds per rep or 15.07 reps per minute getting to the rings. </p> </div> <div data-rss-type="text"> <p> Very interesting workout and can't wait to break down the data for 23.2, let me know what you think in the comment box. </p> </div> Fri, 24 Feb 2023 21:19:00 GMT https://www.crossfitwillis.com/post/crossfit-open-23-1-the-numbers-game3f29622d thumbnail https://www.crossfitwillis.com/post/crossfit-open-23-2-a-and-b-top-10-goalsa5577c63 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%!... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <a href="https://youtu.be/1doRwURa3Ks"> https://youtu.be/1doRwURa3Ks </a> </p> </div> <div data-rss-type="text"> <p> 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%! </p> </div> <div data-rss-type="text"> <p> Please comment what your take is and how you did! </p> </div> Fri, 24 Feb 2023 05:28:00 GMT https://www.crossfitwillis.com/post/crossfit-open-23-2-a-and-b-top-10-goalsa5577c63 https://www.crossfitwillis.com/post/23-1-crossfit-open-monday-repeat-tips-and-tricksbd4768c8 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... <div data-rss-type="text"> <p> <br/> </p> </div> <div> <a href="https://youtu.be/jWal4x_BO5s" target="_top"> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/hqdefault-abd5ed8d.jpg" alt="A man is running in front of a banner that says `` crossfit tips ''." title=""/> </a> <span> </span> </div> <div data-rss-type="text"> <p> 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 the chance to crack the top 10%! </p> </div> <div data-rss-type="text"> <p> 60 Calories on the Rower </p> </div> <div data-rss-type="text"> <p> 50 Toes to bar </p> </div> <div data-rss-type="text"> <p> 40 Wall balls </p> </div> <div data-rss-type="text"> <p> 30 Cleans </p> </div> <div data-rss-type="text"> <p> 20 Muscle ups </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> Mon, 20 Feb 2023 05:14:00 GMT https://www.crossfitwillis.com/post/23-1-crossfit-open-monday-repeat-tips-and-tricksbd4768c8 thumbnail https://www.crossfitwillis.com/post/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? <div data-rss-type="text"> <p> <br/> </p> </div> <div> <a href="https://youtu.be/57ncjlF5glA" target="_top"> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/maxresdefault-b88ed725.jpg" alt="A man is running in a crossfit pro tips video." title=""/> </a> <span> </span> </div> <div data-rss-type="text"> <p> What will you need to do to get into the top 10% this week and how does that compare to 2014? Is 23.1 going to be that much higher of a score from almost 10 years ago? I am going to break down 14.4 and give you the number of reps to chase this year to be in the top 10%! </p> </div> <div data-rss-type="text"> <p> Here are a few numbers from the 2014 CrossFit Open, starting with the Mid-Atlantic region from that year. There were 8100 sign ups in that region, so to place in the top 10% you would have to have placed 810th. This resulted in logging a score of 187 reps that year. This was 7 muscle ups into the 20 of the first round. The Southern California region was also 187 reps and the North east was actually one less at 186 reps. </p> </div> <div data-rss-type="text"> <p> The women from the Northern California region only needed to get to the muscle ups and score 180 with a tie break time of 12:15 seconds. The tiebreak was clocked after the completion of the 30 cleans just before the muscle ups. I also looked at the South East region for the women and roughly the same was required, 180 reps with a tie break time of 12:27. </p> </div> <div data-rss-type="text"> <p> My conclusion from not only the numbers but also eye test, and considering what almost 10 years of evolution to the CrossFit training looks like, I believe that there will be a 3-5% increase to scores. This would mean that men will need to put up a score of about 190-194 for the top 10% and for the women 183-185. </p> </div> <div data-rss-type="text"> <p> We shall see! Please comment what you believe will be that special number of reps to help get you to the top 10%! </p> </div> Fri, 17 Feb 2023 06:53:00 GMT https://www.crossfitwillis.com/post/crossfit-open-23-1-top-10-what-will-it-take thumbnail https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> What is your game plan for 100 deads and 100 burpees? Well hopefully this helps get you the score you are looking for! </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-b88d651f.png" alt="A poster for a gym that says for time : 10 min cap deadlifts burpees over bar" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> CrossFit Open 22.2 is an ascending then descending climb to 10 and back of Deadlifts and burpees over the bar. Weights RX 225 for the males and 155 for the females. Think about this, to finish this workout you must complete 200 reps in 10 minutes. That is averaging 20 reps per minute, half deadlifts and the other half burpees. I think for most a more manageable pace is about 15 per minute landing at about 150 reps. However I think the goal for that top 10% is going to be 17 to 18 reps per min landing in that 170 to 180 total. How do we do that? Lets take a look! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-d89d764c.png" alt="A screenshot of a game plan for open 22.2." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Obviously run your game, you know you best but hopefully these tips can help! A lot of folks are gonna try to run the unbroken game on the deads but the time for 5 unbroken and the difference of 5 drop and go's is not a huge difference. Maybe a rep to a rep and a half. You need that controlled heart rate for the burpees because those reps are slower and really can only be slower. If you stick to the plan and get to that last set of deads you might be able to rep out 5 deadlifts in 8 seconds, you wont be able to do that with the burpees as easily. </p> </div> <div data-rss-type="text"> <p> Comment your results and how did you game plan going in? </p> </div> Fri, 04 Mar 2022 17:44:00 GMT https://www.crossfitwillis.com/post/the-crossfit-open-22-2-tips-and-strategies thumbnail https://www.crossfitwillis.com/post/crossfit-open-22-1-tips-and-strategies261c3b92 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... <div data-rss-type="text"> <p> Dive into the attack of CrossFit Open 22.1. How to attack the box jumps, the wall climbs, and the Snatches! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-7a378a3d.png" alt="A woman is doing a handstand on a neon sign." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> What a start to the CrossFit Open of 2022! Very week one-ish of the open, grind it out style where we get to test pure grit and cardio! Not a lot craziness so as always week 1 should see many RX the workout in comparison to the weeks to come. </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <a href="https://youtu.be/clkMwA5Efnw" target="_top"> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/maxresdefault-8d5ca57d.jpg" alt="A man with a beard is talking into a microphone." title=""/> </a> <span> </span> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Something that we asked around this week too, was this a Dave Castro masterpiece? What are your thoughts? </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-8b10b62a.png" alt="A game plan for a video game called open 22.1" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> This weeks CrossFit Open tips are as follows: </p> </div> <div data-rss-type="text"> <p> Wall climbs this year are no where near the volume as compared to last year so that was a huge moral boost! So to build on what we learned, getting the feet up the wall fast and grabbing lots of ground back to the tape to finish is very important. Also no reps are vital with this movement, if you are someone that struggles here climbing up the wall and not making it back is not an option. </p> </div> <div data-rss-type="text"> <p> DB Snatches are not new to the open anymore so this should be the most standard movement of 22.1. Unbroken is the one and only way to approach this movement. </p> </div> <div data-rss-type="text"> <p> Box jump overs would be pretty standard but they are far from this year! Typically we would see a lot of rebounding but they completely swiped that away with some new standards. The "no jump down, must step down" policy, changed the game for many! Squat catch or not? The squat and rotate or pivot is going to be quickest, but quickest may not be best for you here. If the heart rate sky rockets, go for the stand at the top and slow it down. </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> Let us know how you did and how you approach 22,1 and what do you think 22.2 will have in store for us? </p> </div> Wed, 02 Mar 2022 15:06:00 GMT https://www.crossfitwillis.com/post/crossfit-open-22-1-tips-and-strategies261c3b92 thumbnail https://www.crossfitwillis.com/post/complegends-001-the-break-up1fd6a91f This years first official CrossFit workout challenge is here! "The Break Up" lets dive into it! <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-b69ea134.png" alt="For time 45 reps of each hspu front squats box jumps" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> This years first official CrossFit workout challenge is here! "The Break Up" lets dive into it! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> <p> <u> <b> For time: 45 reps of each movement </b> </u> </p> <p> </p> </div> <div data-rss-type="text"> <p> Partition the reps anyway you would like. 135lbs for men and 95lbs for women. Box height for men 24 inches and women 20 inches. </p> </div> <div data-rss-type="text"> <p> </p> <p> <u> <b> Goals: </b> </u> </p> <p> </p> </div> <div data-rss-type="text"> <p> 7 mins is a really good time so shoot for under 7 and lets get in the 6's! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-e5956615.png" alt="A game plan for a video game called the break up gameplan" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <u> <b> Strategy- </b> </u> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> As always have fun with this one and post your results! Good Luck! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> Thu, 17 Feb 2022 14:00:00 GMT https://www.crossfitwillis.com/post/complegends-001-the-break-up1fd6a91f thumbnail https://www.crossfitwillis.com/post/pfl-weekly-challenge-28-rope-burn4d5db35e 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... <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> PFL Weekly Challenge #28 </p> </div> <div data-rss-type="text"> <p> Rope Burn – 250 meter Row 40 Goblet Squats 4 rope climbs – 250 meter row 30 Goblet Squats 3 rope climbs – 250 meter row 20 goblet squats 2 rope climbs – 250 meter row 10 goblet squats 1 rope climb </p> </div> <div data-rss-type="text"> <p> Top 3 Over-Reactions </p> </div> <div data-rss-type="text"> <p> Great rope climb challenge here and should be a goal to finish under 10 minutes. Rx weight would be 53/35 on the KB but here is a great scaled version. </p> </div> <div data-rss-type="text"> <p> Scaled- 200/150m row or 100m run, 50 air squats, 5 strict pull-ups (use bands if needed). Of course this would descend as well. </p> </div> <div data-rss-type="text"> <p> Good luck and let us know how you did and what you did! Let’s be legends! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #crossfitworkout #crossfit #weeklychallenge #fitness #competition #crossfitwod #wod #workout #complegend </p> </div> Fri, 03 Dec 2021 07:45:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-28-rope-burn4d5db35e https://www.crossfitwillis.com/post/pfl-weekly-challenge-veterans-day-holleyman866b8c2f 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... <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-56077fc9.png" alt=" " title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <em> U.S. Army Staff Sergeant Aaron N. Holleyman, 27 </em> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <div data-rss-type="text"> <p> “ <b> Holleyman </b> “ </p> </div> <div data-rss-type="text"> <p> 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep </p> </div> <div data-rss-type="text"> <p> U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. </p> </div> <div data-rss-type="text"> <p> An option that we are using is the partner option, splitting reps between you and a partner when you see fit. This is still a great test and challenge to remember the service men and women that sacrificed everything. </p> </div> <div data-rss-type="text"> <p> Top 3 Obvious Over-reactions </p> </div> <div data-rss-type="text"> <p> I always preach especially during hero workouts, when it gets tough dig deep to understand what tough is! They went hard out of necessity and we workout for our health. I promise you have more than you think and lets put it out there for 30 minutes in honor of the veterans. </p> </div> <div data-rss-type="text"> <p> Comment below what version you did and how you did. Good luck and see ya next week! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #challenge #crossfit #weeklychallenge #fitness #crossfitwod #wod #workout </p> </div> Wed, 10 Nov 2021 20:50:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-veterans-day-holleyman866b8c2f thumbnail https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> <p> Check out this vid for our thoughts on the event! Like and sub if you enjoy! </p> <p> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #crossfitworkout #crossfit #rogueevent #rogueworkout #rogue #fitness #rogueinvitational #crossfitwod #workout </p> </div> Tue, 02 Nov 2021 14:53:00 GMT https://www.crossfitwillis.com/post/rogue-invitational-2021-review https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> <p> TFX 22.5 10 MIN AMRAP 4 Bar muscle ups 8 Alternating Pistols 12 American KB swings </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> Another traditional CrossFit vibe this week with the advancement of technical work. This was projected after the first week of workouts being very grunt style. </p> </div> <div data-rss-type="text"> <p> This Weeks Top 3 Obvious Over-reactions are: </p> </div> <div data-rss-type="text"> <p> Quick Tips for Survival </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #challenge #crossfitworkout #tfx2022 #crossfit #weeklychallenge #thefittestexperience #fitness #competition #crossfitwod #wod #workout #complegend </p> </div> Sun, 31 Oct 2021 15:44:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-26-the-fittest-experience-22-5 https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-dca8ed58.png" alt="A tfx week 1 22 dual db power cleans pull-ups" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> TFX 22.2 Week 1 Qualifier </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <div data-rss-type="text"> <p> TFX WEEK 1 22.2 QUALIFIER 21-15-9 with an 8 minute time cap: Dual Dumbbell Power Cleans and Pull-ups </p> </div> <div data-rss-type="text"> <p> If you have ever done Fran the workout that is really all you need to know! Lung burner, move fast, and don’t look back. Scores are going to be fast just like Fran and I am sure the image above will be similar to real life. </p> </div> <div data-rss-type="text"> <p> This workouts “Obvious Over Reactions” are: </p> </div> <div data-rss-type="text"> <p> Quick Tips for survival </p> </div> <div data-rss-type="text"> <p> Check out the Podcast or the YouTube channel for in-depth break down for this workout, good luck and as always post your results below! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #onlinefitness #workouts #crossfitworkout #crossfit #thecrossfitgames #onlineworkouts #workoutstrategy #workouttips #thefittestexperience #workoutchallenge #weeklyworkouts #crossfitgames #crossfitwod #crossfitworkout #tfx #crossfitcompetition </p> </div> Thu, 21 Oct 2021 07:00:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-25-the-fittest-experience-22-2 thumbnail https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> PFL Weekly Challenge #24 Wodapalooza “Catergory 4” – 18 minute AMRAP – 10 calorie row – 10 wallballs – 10 single Dumbell Step-overs – 90 double-unders – increase each round by 10 reps each movement except the double-unders. </p> </div> <div data-rss-type="text"> <p> Qualifier workout number 4 for Wodapalooza and if your are competing and trying to qualify I hope this helps. 18 mins is going to be long distance pace, imagine running for 18 mins what would that look like and feel like? For most this is a jogging experience and with potential of slowing down or even walking for very short periods of time. The name of the game is to limit or eradicate walking or stopping in this workout at all, so what pace can you manage for 18 minutes? Not only that, but what kind of pace will allow you for a push in the last two minutes of this workout? </p> </div> <div data-rss-type="text"> <p> Starting with the round one, its a trap! All of this round is easy and can easily be sprinted but should not be. Rather approach this round with a swagger like you don’t care about fitness, like your too cool. What I mean is play it cool, the next round will be where the workout really begins. </p> </div> <div data-rss-type="text"> <p> Very rarely is any workout won in the first round or the first 30% of the workload! I want to set the tone and keep it, so lets dive in. As always know your strengths and know your weakness’s that could vary the strategy. </p> </div> <div data-rss-type="text"> <p> The row for 10 cals should be less than :45 seconds per 10, and realistically the strong rowers should be around 30 seconds per. So for round two for example you should spend about 1 min too 1:30 on the 20 cals. This is not drastic, we have tested many attempts of 1 min ME on the rower and seen 20 plus cals set time after time. </p> </div> <div data-rss-type="text"> <p> I like the wall balls to be broken in 10’s, even in the round of 20. I feel like if we get where we want to be, the numbers are going to get large and for a long period of work I don’t want to fall below 10 at a time. Now breaking every 10 will be a very short controlled break of about 3-7 seconds depending how we feel but we need to get no less than 10 at a time. If you are very comfortable with 20’s go with that but stick with it, on the round of 30 consider a set of 20 followed by 10 to stick to the pace. The reps her are typically 3 seconds a rep because of distance and break time so per 10 we should average about 30 seconds but no more! </p> </div> <div data-rss-type="text"> <p> DB step overs will be slow and tough to move very fast especially for those that are shorter. With that being said I anticipate the per 10 to be between :45-:55 seconds. If this is a good movement for you than push the pace, this is not a high impact movement so if you have the reach the heart rate should still be maintained. Go for closer to :30 seconds if that’s the case for you. </p> </div> <div data-rss-type="text"> <p> If you are trying to qualify the Dubs got to be clean and under a 1:30 and really closer to the minute on average. I know 100 in under a minute is possible so hitting 90 around the minute to 1:05 you should be fine and you should be ready to sit down on the rower where you can focus on your breathing. </p> </div> <div data-rss-type="text"> <p> Overall I believe the minimum of 3 rounds should be completed and a goal of 4+ will suit you well in the pursuit of qualifying. As always good luck and post your scores and tips! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #challenge #crossfitworkout #crossfit #wodapalooza #thecrossfitgames #weeklychallenge #workouttips #fitness #competition #crossfitwod #crossfitcompetition #wod #workout #wodapaloozatips #complegend </p> </div> Wed, 13 Oct 2021 21:41:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-24-wodapalooza-catergory-4 https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> <p> PFL Weekly Challenge #23 “8-Track” </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> This week grab your favorite workout partner and get ready to row your little heart out! </p> </div> <div data-rss-type="text"> <p> For 30 minutes alternate every 2 minute rounds. 8 push ups, 8 Kb swings, 8 thrusters, 8 alternating pistols. With the time remaining in 2 minutes row for calories. Your teams total score is total calories. </p> </div> <div data-rss-type="text"> <p> The biggest strategy for this weeks weekly challenge is to go really fast, but really this workout will made in the rest! Oddly enough the work you do while your not working out will be the biggest difference from one team to another. Why I say that is because everyone will put up a good score the first round, hell even the second round, but it will be those last few rounds that will crown the victor. </p> </div> <div data-rss-type="text"> <p> How do you get there, well you have to row with fluidity and consistency. The name of the game on the rower is power over speed. All too often people get on the rower and image moving that seat back and forth will add up those cals. That is just not the case, a deliberate drive from the legs to a accurate pull into the back yields efficiency. Focus on the flow. </p> </div> <div data-rss-type="text"> <p> Getting there first with time to work will be just as important, so know your strengths and your weakness’s. Sprint through the strengths and take just an extra moment on the weakness’s to prevent any “no-reps”. Know that getting to that rower with a good flow that you should be able to control your breathing. </p> </div> <div data-rss-type="text"> <p> Have fun and post your scores here in the comment box! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #challenge #workouts #crossfitworkout #crossfit #weeklychallenge #weeklyworkouts #fitness #competition #crossfitwod #wod #workout #complegend </p> </div> Wed, 06 Oct 2021 23:46:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-23-8-track https://www.crossfitwillis.com/post/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... <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> <p> Listen to the podcast here and follow along for each workout! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/file-2c44dfd4.png" alt="A poster that says home alone with a vest if you have one" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> PFL #22 Home Alone </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <div data-rss-type="text"> <p> Welcome back CompLegenders! We are going to mix it up this week! This workout here will be a perfect at home workout and will still challenge you similar to a mini “Murph”. </p> </div> <div data-rss-type="text"> <p> 4 rounds for time: Quarter of a mile run, 10 push ups, 15 sit-ups, 25 air squats, performed with a vest if you have one 20/14. </p> </div> <div data-rss-type="text"> <p> So we have 1 mile total on the run, 40 total push ups, 60 total sit-ups, and 100 air squats when all said and done. On top of that if you have a vest lets throw on that 20 and 14 extra pounds to add to the test! </p> </div> <div data-rss-type="text"> <p> Strategy: This is built for speed ultimately, each rounds volume indicates very doable unbroken sets. Starting with the run of a quarter mile, even if your not a great runner 400 meters is not a deal breaker and should be faster than your mile pace. Example 8 min mile, try to maintain closer to 7 min pace or 7:30 min pace. Dropping straight to the ground and getting after low volume of 10 push ups should be unbroken but if needed stop for a second or two after 5 reps to catch your breath from the run and then finish. 15 sit-ups might be a little awkward with a vest but again a movement that allows you to focus on your breathing. The next 25 reps of air squats will be probably the most difficult in transitioning back to the run, so keep these with a metronome like pace so you are able to control your breathing and get right back to the run the following rounds. </p> </div> <div data-rss-type="text"> <p> Don’t need a gym and don’t need much in equipment, just need the drive to be better. As always let us know what you think about the workout and how you did! </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> </p> <p> Subscribe and let us know how you did! </p> <p> </p> </div> <div data-rss-type="text"> <p> <br/> </p> </div> <div data-rss-type="text"> <p> #fitnessleague #challenge #workouts #crossfitworkout #crossfit #weeklychallenge #workoutstrategy #workouttips #fitness #premierfitnessleague #competition #crossfitwod #wod #workout #complegend </p> </div> Thu, 30 Sep 2021 13:51:00 GMT https://www.crossfitwillis.com/post/pfl-weekly-challenge-22-home-alone thumbnail https://www.crossfitwillis.com/pfl-weekly-challenge-21-partners-in-crime <div data-rss-type="text"> PFL Weekly Challenge #21 Partners in Crime <div> <br/> </div> <div> Well I missed two weeks but for a good reason, me and my wife had our first baby! Just had to mention that because we are super excited and blessed!   </div> <div> <br/> </div> <div> Teams of 2 for time: 20 n’sync toes to bar, 50 burpees over the box 24/20, 100 double-unders each, 15 n’sync toes to bar, 40 burpees over the box, 100 double-unders each, 10 n’sync toes to bar, 30 burpees over the box, 100 double-unders each.  </div> <div> <br/> </div> <div> Ok this weeks challenge “Partners in Crime” will require a friend and some lungs! Lets break down the flow: The toes to bar must be together n’sync, this means both athletes must hit their toes to bar before the next rep begins. The burpees over the box are broken up between the two athletes however you see fit. The double-unders are 100 a piece and can be worked on at the same time, but both athletes must complete their set before moving on.   </div> <div> <br/> </div> <div> Strategy: The toes to bar must be talked about before and know what each athlete is comfortable with going unbroken? I like 5 personally but figure that out between the two. Burpees over the box can be step or jump so if you have to take that extra breath to get ready to jump you may be better off stepping this. Because you have a partner in crime I believe short and sweet is great team concept. You should push against that red line here but don’t cross it until that 3rd round. As always keep the next movement in mind, with the double-unders you have the toes to bar to follow so its ok to break these 100 up. I would want my partner to break and be ready for our sets of toes to bar, an extra break or two on the dubs wont lose much time.   </div> <div> <br/> </div> <div> This is a threshold workout with a light dash of gymnastics and moderate to high volume of a high skill movement of double-unders. Have fun and let us know how you did!  </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_004765a378a34e9a8fa48bfd2791c7e4-mv2.webp" alt="A poster with the words partners in crime on it"/> </div> Mon, 27 Sep 2021 21:36:16 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-21-partners-in-crime https://www.crossfitwillis.com/pfl-weekly-challenge-20-two-go <div data-rss-type="text"> PFL Weekly Challenge #20 “Two Pulls”  <div> <br/> </div> <div> 9 min Amrap – 2 burpees over the bar, 2 power snatches at 135/95, 2 chest to bar pull-ups. After completing each round increase each movement by two reps.   </div> <div> <br/> </div> <div> BADGE PROGRESS   </div> <div> <br/> </div> <div> Cardio Badge – Top scores will be allotted 55 points.   </div> <div> <br/> </div> <div> Olympic Badge – Top scores will be allotted 70 points.   </div> <div> <br/> </div> <div> Gymnastics Badge – Top scores will be allotted 60 points.   </div> <div> <br/> </div> <div> Consistency Badge – For completing this workout you will receive 25 points.  </div> <div> <br/> </div> <div> For tips and strategies check out the CompLegends video’s on YouTube or on the go catch the podcast anywhere you listen to podcasts!   </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_fef8b9359609467587442f5af63e59cc-mv2.webp" alt="A two go workout includes 2 burpees over the bar 2 power snatches 135/95 and 2 chest to bar pull-ups"/> </div> Sun, 05 Sep 2021 21:13:14 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-20-two-go https://www.crossfitwillis.com/pfl-weekly-challenge-19-albert-chop-gonzalez <div data-rss-type="text"> RIP Albert “Chop” Gonzalez 7-17-90 to 8-16-21 <div> <br/> </div> <div> First off a moment to acknowledge the man “Chop”, a father to two boys, a son, a brother, a loving boyfriend, a loyal friend. His reach is vast among the community and will never be forgotten. He had made a commitment a month and a half ago to his health and joined CrossFit Willis. He battled and with this workout we honor his battle.   </div> <div> <br/> </div> <div> Here are the numbers and why. 90 Deadlifts – Born 1990; 7 hang cleans – Birth month; 17 toes to bar – birth day; 74 double-unders – football jersey number; 8 push press – passing month; 16 pull-ups – passing day; 21 tire flips – year of passing; 19 minute time cap – covid19  </div> <div> <br/> </div> <div> Find a friend to do this workout with and lets lift each other up to finish this workout. This workout is to be done with an axle bar, if you have one, and large tires. Chop was a truck driver and delivered and unloaded tires on the daily, so today we will flip those tires with you! The weight is 115 for the men and 75 for the women.  </div> <div> <br/> </div> <div> You will be able to break up all the reps except for the hang cleans and the push press, each athlete has their own set to complete there. The volume for two people here is not extreme so it tells me we are looking to complete with a speed mentality. It gets very grippy so break up the gymnastics to maintain grip for second round.   </div> <div> <br/> </div> <div> Tire flips are done together as a team, so flip and go! If you don’t have a tire perform 40 power cleans with same barbell. 19 minute time cap to complete this in.   </div> <div> <br/> </div> <div> Let us know what you think about the workout and how you did! We are performing it Saturday 8-28-21 to raise money for his family, as life continues to move and does not pause for anyone. It is always great to see the community of CrossFit step up and we would be delighted for ya’ll to share that experience with us through this workout “Chop”.  </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_6195cea265da43879f8240a6812beb66-mv2.webp" alt="A poster that says chop on it with a picture of a man"/> </div> Wed, 25 Aug 2021 21:19:43 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-19-albert-chop-gonzalez https://www.crossfitwillis.com/pfl-weekly-challenge-18-6-whack <div data-rss-type="text"> PFL Weekly Challenge “6 Whack” core and heavy <div> <br/> </div> <div> Challenge #18 is not a high volume piece this week, 2 rounds should be attacked with intent to get in and then out! Obviously know your weakness going into this piece, but this workout should let you go after your strengths with a speed mentality.   </div> <div> <br/> </div> <div> 21 GHD Sit ups will tax the midline here so don’t be surprised if the toes to bar don’t feel normal out the gate. Really push to go steady unbroken here unless you feel as if this is a weakness and give your self two sets to complete.   </div> <div> <br/> </div> <div> Toes to bar will be effected by those ghd’s, but the volume over this whole workout should not be in danger. If they hurt that’s ok hang on and don’t go more than two sets here either. Remember you will only be back here one more time so if the wheels start falling off there isn’t much further too go, even to this point!  </div> <div> <br/> </div> <div> Clean and jerks will probably be drop and go singles here but the same motto here as the rest of the workout, push! If this is heavy don’t walk away from the bar and know the GHD’s are coming to give you a cardiovascular break. If this bar is relatively light, I still think drop and go but reset immediately to pick the bar back up.  </div> <div> <br/> </div> <div> All and all this could be a 6 minute workout and should be targeting under 10 minutes. Let me know what you think about the workout and how you did! Scores are due Sunday, Good LUCK!  </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_4886f0c431ef4c799f3094e9061ef320-mv2.webp" alt="A red sign that says 6 whack on it"/> </div> Wed, 18 Aug 2021 21:22:45 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-18-6-whack https://www.crossfitwillis.com/pfl-weekly-challenge-17-two-pulls <div data-rss-type="text"> PFL Challenge #17 “Two Pulls” is going to get grippy!  <span>   </span> <div> <br/> </div> <div> Strength and power will be tested in this weeks challenge. Both will test the grip in two different ways. Most have tested themselves in a 1 rep max but have you challenge that grip to hold on for 3? Follow that up with 1000 meters on the rower and you have “Two Pulls”!  </div> <div> <br/> </div> <div> Utilize the 7 min clock not only to establish your lift but also your rest time before testing the 1000m row, once the 7 minutes is up make sure you have started your 1000m row. Once you have reached 1000m your score is the time minus the 7 minutes from the deadlift portion.   </div> <div> <br/> </div> <div> We are excited to announce that our profiles are coming along and soon you will be able to log your performance’s right here on CompLegends and start earning towards your badges. Here is an example of how this workout would help rank certain badges.  </div> <div> <br/> </div> <div> Strength Badge- This would play a huge role obviously on the deadlift would allow for max amount this week of 100 points towards your strength badge. Lifts of 450lbs for men and 275lbs for women plus would be rewarded the full amount of 100 points.   </div> <div> <br/> </div> <div> Power Badge- There are many movements that require power and in this workout the row for this short distance will require lots of it. Times of 3:45 and better for men and times of 4:05 and better for women will grab 80 points towards their power badge.   </div> <div> <br/> </div> <div> Cardio Badge- Cardio will play a factor on holding on to that power pace set on the rower, however not as pivotal to the overall score. At the top end of those scores athletes will be able to grab 30 points towards their cardio badge.  </div> <div> <br/> </div> <div> Of course you may not be the top scorers and that’s ok! Depending on your score relative to the top scores you will be rewarded point towards those badges to continue your journey to be a “CompLegend”! Let us know if you have any questions and sign up to the email list to be the first to become an active member to the Premier Fitness League Online CompLegends!  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #weeklychallenge #fitness #competition #crossfitwod #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_eefa8ad5ab6a4da9bd40b0a6f25bbabc-mv2.webp" alt="A sign that says pulls 7 mins to establish 3 rep max deadlift then 1000m row for time"/> </div> Thu, 12 Aug 2021 21:27:21 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-17-two-pulls https://www.crossfitwillis.com/pfl-weekly-challenge-16-dos-flame-partner-challenge <div data-rss-type="text"> Find a partner for this weeks challenge “Dos Flame” <div> <br/> </div> <div> <br/> </div> <div> Challenge #16 will require you to find someone to get down and dirty with! 2 rounds of burpees, deadlifts, wall balls, and kettlebell swings will challenge you and your partner! Figure out you and your partners strengths and weakness’s and break this one up as you see fit.  </div> <div> <br/> </div> <div> The burpees must be performed n’sync, so there is no real rest here and it will test you as a team. Making sure that the pace of the burpees is manageable for both athletes will be crucial to get through this one.    </div> <div> <br/> </div> <div> The dead’s are a solid moderate weight here and should be treated with some respect. Not the heaviest we have seen but on average you have about 20 reps a round. Be prepared to switch off often to not tax that central nervous system for later and all those burpees!  </div> <div> <br/> </div> <div> Wall balls are fairly standard here and I would argue will have very little effect here unless these are a weakness. If so, understand that and negotiate that with your partner. Be prepared to take a few extra reps to keep the “ball rolling” and to help your partner.   </div> <div> <br/> </div> <div> Kb Swings will come into effect that second round and mostly in the grip department. Its the heavier version and larger kettlbell, just be prepared for that barbell to feel a little more grippy in that second round.  </div> <div> <br/> </div> <div> Overall managing the burpees, working with your weakness’s and killing your strengths, and communicating well will allow this to be a sprint effort. That 3 mins should be enough to reset and shoot for a similar time on the second round.   </div> <div> <br/> </div> <div> Let me know how your teams strategy worked and comment below your score, good luck!  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #weeklychallenge #fitness #competition #crossfitwod #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_8f28aa2e19514328a5d030359d93092c-mv2.webp" alt="A poster with the words dos flame on it"/> </div> Thu, 05 Aug 2021 21:02:06 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-16-dos-flame-partner-challenge https://www.crossfitwillis.com/pfl-weekly-challenge-15-the-games-kinda <div data-rss-type="text"> PFL Challenge #15 is similar to a games event this week, have fun!  <div> <br/> </div> <div> Here is a version of a games workout that most gyms or home gyms can accommodate. So most don’t have the Ski Erg but if you do you can sub back the ski in for the row. Rope climbs for most here will be to a 15ft line, I could imagine the games athletes reaching for something a bit higher!?! Event 5 in the games calls for a sandbag carry and again if you have one use it here, for larger groups, that may not be possible so we went with a plate carry.   </div> <div> <br/> </div> <div> Obviously there a many different athletes with many different strengths and weakness’s but let’s look at a “weekend warrior” approach for this one to optimize our potential. 4 rope climbs in a row for games athletes will be nothing but for most of us this will tax those shoulders so using the “go up when ready” mentality will be important and not touch and go. Getting the feet locked in and the knees high will save those shoulders when it comes to reps 12 and so on.  </div> <div> <br/> </div> <div> The row pace should be moderate, but we get a similar pulling sensation to the rope climb here and have to be weary of that. Dominating the row with our legs could be beneficial to save those shoulders for the rope. If you have tested your 500m row, try to maintain a pace 10-15 seconds slower at least on those first 2 rounds to get an idea of the combination.  </div> <div> <br/> </div> <div> The plate carry for this version will be all about placement? One shoulder, behind the head, chest? What allows you too move your feet quickly and maintain your heart rate. This could devastate the shoulders so if you begin to slow down or stop, put the weight down!!!   </div> <div> <br/> </div> <div> Have fun guys and as always comment with your scores and let us know your take on the workout!   </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #thecrossfitgames2021 #crossfitgamesevent5 #weeklychallenge #fitness #crossfitgames #competition #crossfitwod #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_1c981a5befd24f1f9d0aa7e9d4c65a13-mv2.webp" alt="A sign that says the games kinda 4 rounds for time 4 rope climbs 500/400m row 200m plate carry 45/25"/> </div> Thu, 29 Jul 2021 20:52:39 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-15-the-games-kinda https://www.crossfitwillis.com/pfl-weekly-challenge-14-betweenthelines <div data-rss-type="text"> Barbell weight 135lb for men and 95lb women <div> <br/> </div> <div> At this weight big sets should be possible if not unbroken. Knowing that you get to but the bar down during the run, you should go big. Shoulder to overhead can be a press, push press, or any jerk.  </div> <div> <br/> </div> <div> Top times for this one- 11:00 and under   </div> <div> <br/> </div> <div> Cardio Badge- Obviously the run will dictate the pace and gain you time or lose you time. If your cardio is trained up you should be able to shoot for that 11 or better time. That would gain you 75 points towards your Cardio Badge.   </div> <div> <br/> </div> <div> Olympic Badge- As well as you need to be in your cardio, you need to be prepped in the Olympic movements. 65 points will be available for this badge for that 11 or faster time. Efficiency is key to go big sets before getting back out side.  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #weeklychallenge #fitness #competition #crossfitwod #wod #workout #complegend </div> <div> <br/> </div> <div> <br/> </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_b69f19153e6040608a4069922910a315-mv2.webp" alt="A picture of a workout that says ' betwe enthel ines ' on it"/> </div> Wed, 21 Jul 2021 21:24:03 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-14-betweenthelines https://www.crossfitwillis.com/pfl-weekly-challenge-13-morrison-hero-challenge <div data-rss-type="text"> PFL #13 Hero Challenge “Morrison” <div> <br/> </div> <div> This is an array of very traditional CrossFit movements, but don’t sleep on the end result of the volume and combination! Keep in mind you have 150 reps of each movement and the break up gives you well over half of the reps in the first 2 rounds. Think manageable sets to begin with and sprint towards the end.   </div> <div> <br/> </div> <div> Here is the breakdown of how the points towards each badge will work once are system is up and running:  </div> <div> <br/> </div> <div> Cardio Badge:  </div> <div> <br/> </div> <div> This being a very heavy cardio workout and testing your cardiovascular control you can earn up to 80 points towards the cardio badge if your scores is better than 21:00.   </div> <div> <br/> </div> <div> Strength Badge:  </div> <div> <br/> </div> <div> Although most of this is relatively light, some stronger athletes can take advantage of the KB and the wall ball. 30 points being rewarded for that top score of 21:00 and working down from there every minute.   </div> <div> <br/> </div> <div> Power Badge:   </div> <div> <br/> </div> <div> Another badge that limited in the role of success for this workout but enough to consider. For 20 points at the top end power will be displayed through out the box jumps and the consistency of the athletes power train. We see power of athletes really shine through in sprint efforts, jumping, row bike and ski, and quite a few gymnastics movements. Power doesn’t always equate to overall strength, a lot of times these short burst movements will indicate someone’s power.   </div> <div> <br/> </div> <div> Comment below you score and we also let you know once our free memberships are ready for signup if your subscribed to the page! Once a member you will begin to earn points to you badges increasing your ranking on becoming a CompLegend!  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #complegends #weeklychallenge #weeklyworkouts #fitness #wekklychallenge #competition #crossfitwod #crossfitworkout #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_b7a12461eb8144b4b2b7d656c967565a-mv2.webp" alt="Morrison 50-40-30-20-10 wall balls 20/14 box jump 24/20 kettlebell swings 53-35"/> </div> Thu, 08 Jul 2021 21:10:16 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-13-morrison-hero-challenge https://www.crossfitwillis.com/pfl-weekly-challenge-12-in-the-trap <div data-rss-type="text"> Find you a partner for the test this week!  <div> <br/> </div> <div> This week is a 20 min amrap that is going to challenge you and a partner! Partner 1 begins at the double-unders and will continue to work through the round, once to the burpees both athletes will perform the burpees together. After 7 reps are completed now player 2 begins the second round while player 1 gets to rest. As a team complete as many rounds as possible. Good luck and as always scores are due on Sunday!  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #complegends #weeklychallenge #weeklyworkouts #fitness #wekklychallenge #competition #crossfitwod #crossfitworkout #doubleunders #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_35a2aca439ca480fa50e5a6a09fb36a5-mv2.webp" alt="In the trap partner amrap 50 double unders 15 wall balls 12 deadlifts 9 box jumps 7 * nsync burpees"/> </div> Thu, 01 Jul 2021 21:06:33 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-12-in-the-trap https://www.crossfitwillis.com/pfl-weekly-challenge-11-mad-max-effort <div data-rss-type="text"> PFL Challenge Weekly Challenge #11 <div> <br/> </div> <div> “Mad Max Effort” allows you one attempt to go unbroken on each movement followed by 1 min rest before moving on. Total reps will be your final score of all three movements. No reps do not stop your progress, as long as you don’t drop the ball, come off the rig, or impede the jump rope continue on. Good luck and scores are due on Sunday!  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #weeklychallenge #weeklyworkouts #fitness #competition #crossfitwod #crossfitworkout #doubleunders #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_a9d380b680bc4105a7f530a4737dda52-mv2.webp" alt="A poster that says mad max effort on it"/> </div> Thu, 24 Jun 2021 21:30:43 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-11-mad-max-effort https://www.crossfitwillis.com/pfl-weekly-challenge-10-grettel <div data-rss-type="text"> “Grettel” 10 rounds for time of 3 clean and jerks and 3 burpees facing the bar. <div> <br/> </div> <div> If you have paid attention to the CrossFit semifinals you saw this workout performed at a pace un-imaginable to most regular fitness enthusiasts! The fastest times in this workout were in the low two minute range!   </div> <div> <br/> </div> <div> This is “Grace” with 30 burpees, so if you have done that workout you know what you need to do here. I still believe a pace is warranted but no breaks if possible. Even if you have to go to fast barbell singles you can put up a good score.   </div> <div> <br/> </div> <div> Good luck and as always scores are due Sunday!  </div> <div> <br/> </div> <div> #challenge #crossfitworkout #crossfit #weeklychallenge #fitness #competition #crossfitwod #wod #workout #complegend </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_81fce38928b3483591bc40d0c6fab4fc-mv2.webp" alt="10 rounds for time 3 clean and jerks 3 burpees over the bar 135/951lb * burpees are facing"/> </div> Wed, 16 Jun 2021 21:35:03 GMT https://www.crossfitwillis.com/pfl-weekly-challenge-10-grettel https://www.crossfitwillis.com/weekly-challenge-7-gump <div data-rss-type="text"> This weeks weekly challenge is “Gump”. We are going to test your sprint speed cardio and measure the distance you are able to cover. During the rest you can move in place but not forward, only when the next round starts can you proceed. Good luck and as all ways scores are due Sunday!  <div> <br/> </div> <div> As an athlete in the Premier Fitness League you must challenge yourself in all categories, these being cardio, don’t shy away from the challenge. Hold yourself accountable is this weeks challenge and do the best you can to see where you need to improve. Good luck can’t wait to see the results!   </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_87561d3f541c4172971104c959f89ad9-mv2.webp" alt="The word gump is on a black background"/> </div> Wed, 26 May 2021 21:16:46 GMT https://www.crossfitwillis.com/weekly-challenge-7-gump https://www.crossfitwillis.com/weekly-challenge-5-cardio-thon <div data-rss-type="text"> Test your lungs this week with a run, bike, and a row! Complete in the following order and your score is total time for all three pieces. Good luck and post your results by Sunday!   <div> <br/> </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_4fa9ad7c1b3a429780ca33fab78f72e1-mv2.webp" alt="A poster that says cardio thon for time 1 mile row 1 mile run 1 mile assault bike"/> </div> Wed, 12 May 2021 21:26:07 GMT https://www.crossfitwillis.com/weekly-challenge-5-cardio-thon https://www.crossfitwillis.com/weekly-challenge-4-static-power <div data-rss-type="text"> This weeks challenge will have you still for a good amount of time! Test your static power with a hang, squat and a plank! Scores due Sunday!  <div> <br/> </div> <div> This weeks standards. </div> <div>   </div> <div> #challenge #crossfitworkout #crossfit #fitness #competition #crossfitwod #wod #workout #complegend </div> <div> <br/> </div> <div> <br/> </div> </div> Wed, 05 May 2021 20:55:45 GMT https://www.crossfitwillis.com/weekly-challenge-4-static-power https://www.crossfitwillis.com/weekly-challenge-3-sea-world <div data-rss-type="text"> 5 Minute Cap to Complete Not For Time:  <div> <br/> </div> <div> 1000m row for guys / 800m row for girls  </div> <div> <br/> </div> <div> At 5 minutes a 7 min Cap begins to establish a 3 rep Max Deadlift for weight  </div> <div> <br/> </div> <div> Score is the weight, bars can be loaded ahead of time.  </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_d4ee77e5faf542af81b22d9aa3e9167a-mv2.webp" alt="A sign that says sea world buy in 1000m / 800m row then in 7 minutes establish 3 rep deadlift"/> </div> Wed, 28 Apr 2021 21:56:13 GMT https://www.crossfitwillis.com/weekly-challenge-3-sea-world https://www.crossfitwillis.com/weekly-challenge-2-night-light <div data-rss-type="text"> For Time:  <div> <span> 15 burpee box jumps   </span> <br/> </div> <div> 15 muscle ups   </div> <div> 15 burpee box jumps   </div> <div> 15 bar muscle ups  </div> <div> <br/> </div> <div> Scaled Version:  </div> <div> 15 burpee box step ups or jumps  </div> <div> 15 pull-ups  </div> <div> 15 burpee box step ups or jumps  </div> <div> 15 toes to bar </div> <div> <br/> </div> <div> #challenge #crossfit #fitness #competition #crossfitwod #workout </div> </div> Wed, 21 Apr 2021 20:59:37 GMT https://www.crossfitwillis.com/weekly-challenge-2-night-light https://www.crossfitwillis.com/weekly-challenge-1-sprint-row <div data-rss-type="text"> ME Calorie Row  <div> <br/> </div> <div> Round 1 ME Row for 1 min  </div> <div> <br/> </div> <div> Rest 30 seconds   </div> <div> <br/> </div> <div> Round 2 ME Row for 1 min  </div> <div> <br/> </div> <div> rest 30 seconds   </div> <div> <br/> </div> <div> Round 3 ME Row for 1 min  </div> <div> <br/> </div> <div> rest 30 seconds   </div> <div> <br/> </div> <div> Round 4 ME Row for 1 min  </div> </div> <div> <img src="https://irp.cdn-website.com/ae55477a/dms3rep/multi/98d5aa_5987cb6a8e1e4ce8b033599011e24fc7-mv2.webp" alt="A sprint row me calorie row is shown on a black background"/> </div> Wed, 14 Apr 2021 21:54:47 GMT https://www.crossfitwillis.com/weekly-challenge-1-sprint-row