So, I’ve got good news for some of you- NO RUNNING AT ALL THIS WEEK (except maybe Friday)…see, I’m not so bad! __________ DE Press 8×2 every 60s at 50% of 1RM Rest 3 Minutes 21-15-9 KBS (53/35#) Sit Ups Rest 3 Minutes 150 Push Ups* *Every time you stop and rest with your chest […]
Chances are if you’re just looking into starting at CFW, you may be out of shape and/or have never touched a barbell before. Putting you in one of our regular classes right off the bat would be disastrous! You’d either get injured or quit or both. Not good. Just because you have a driver’s license, […]
STRENGTH: DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00 __________ Three rounds, each for time, of: Run 800m 21 Russian KB Swings, 2/1.5 pood 12 Handstand Push ups Rest 2:00 between rounds. […]
“Tired” AMRAP 20 5 Tire Flips 10 Sit Ups 15 KBS (35-44#/18-20#) Run 400M __________ Strength Under Pressure DE: Deadlift 10×2 @ 50% of 1RM. On the minute. DE= Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Dynamic […]
I get told by a lot of people, “I could NEVER do what you guys do at CFW!” When they see the pics and vids of workouts or they see what the workout of the day (WOD) is online, it can be intimidating. What they don’t see is how we work with everyone who wants […]
Row 500m time trial Take 2-3 efforts to find your fastest 500m row. Rest 3-5 min. Then complete: 3 RFT: 15 Wallball (20/14#) 15 Power Snatch (75/45#) __________ Strength Under Pressure Squat 3×5 (add 5#) Bench Press 3×5 ___ 50 Ring Dips […]