• Fuel for Fire Tasting 7/21

    We’ve just started carrying FUEL FOR FIRE. Their product is called a “Fuel Pack,” which is basically real food (bananas, apples, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch. It’s unsweetened, gluten-free, and contains nothing artificial. Fuel Packs are great for pre/post workout, a protein-rich snack, …

    SweetPotato
  • CFWS Squat Clinic

    When: Saturday July 26th, 11am-1pm (Sign up via mindbody online) There are limited spots available Purpose: Squat improvement! Why: The squat is a basic building block of most Crossfit movements. Improving your squat will benefit you in multiple aspects.

    Perfect squat form toddler
  • New 6am Express Class

      The 6am class is back. Starting October 7th, there will be a 6am Express WoD. This class is our typical hour long class condensed into 45 mins to fit even the busiest of schedules. Don’t forget to bring your towel if you plan on using the showers.

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  • Try Us Out for Free!!

    Come and see why CrossFit West Springfield is the best around! We offer free classes every Tuesday at 7pm and Saturday at 9:30.     Step 1: Free Intro Class! Step 2: On Ramp and Fundamentals Training Step 3: Memberships and Pricing   Contact us to get started today!  

    on ramp
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Friday 8/1 WoD

Skill: 1 arm Bottoms Up KB Press – 4×5 per side WoD A: 30 DU [2:1] 20 Wallball 20/14 10 Snatch 75/55 15 min AMRAP OR WOD B 10 Power Cleans 185/115 10 Muscle Ups 100 Double Unders 10 Muscle Ups 10 Power Cleans 185/115 [15 min time cap] Cool …

HS Walk

Thursday 7/31 WoD

Strength: 15 min HS Walk Practice [Progressions are - HS Holds, Shoulder Touches, Freestanding HS, Partner HS Holds/Walks] OR 3 x 10 HS Push Ups  WOD: AMRAP 15 minutes:15 hand release pushups12 goblet squats, 24kg/16kg9 kettlebell snatch per side, 24kg/16kg Cool Down Stretch

jenny SF lorton

Wednesday 7/30 WoD

Don’t forget to email me your week 1 progress pics if you are doing the nutrition challenge. I need a front, side and back view. You do not have to include your face. Alicia@cfwestspringfield.com Strength: Clean and Jerk Heavy single then 3 x 3 at 80% [work up to a …

Tuesday 7/29 WoD

Don’t forget to order your Custom Fit Meals! This is especially good for those of you doing the nutrition challenge! Strength: 5×5 OHS WOD: 200M Run 10 Thrusters 115/75 10 Pullups 3 Rounds [advanced - 135/95] Cool Down Tabata Ab Mat Sit ups [8 rounds]