ME: Shoulder Press ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) […]
Nancy 5 RFT: Run 400M 15 Overhead Squats (95/65#) __________ Strength Under Pressure 3 RNFT: 10 Turkish Get Ups (per arm)- As heavy as possible 10 DB Snatch (45/25#) 10 KB Step ups on 12″ box or plate stack (per leg) (70/53#) _____ AMRAP 7 10 Pistols (5L/ 5R) 25 Double Unders (sub is tuck […]
I love watching you guys and gals achieve more than you think is possible. The athletes (that’s all of you) at CFW inspire, motivate and drive my passion for fitness! __________ ***CFW Announcements*** New 4 Weeks– This week starts our next 4 week round of programs at CFW (yes, I know it’s still the end […]
**WE WILL HAVE ONLY ONE CLASS TODAY AT 8AM** Hope everyone has a great Memorial Day! We are thankful for the men and women who have given much in service for our great country! With that in mind the WOD today is: Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who […]
5 RFT: 10 Lunges 15 KBS (53/35#) 20 Sit Ups 25 Double Unders **THERE WILL ONLY BE ONE SCHEDULE CLASS FOR NEXT MONDAY, MAY 28TH. JOIN US AT 8AM FOR A GREAT WOD!!** […]
Grace For time: 30 Clean & Jerks (135/85#) __________ Strength Under Pressure Squat 3×5 (add 10# to previous) One minute on/ one minute off for 10 minutes: 30 KBS (70/53#) 15 burpee penalty for each round not at 30 reps. Assessed at end of WOD. **THERE WILL ONLY BE ONE SCHEDULE CLASS FOR NEXT MONDAY, […]