Greg has been training at CFW for a while now. He started with us at one point and had to lay out for a while after hurting his knee while running (on his own at home on ice). Anyway, he healed up and came back. For the last little bit he has rowed instead of […]
It really all goes hand in hand- eating, sleeping, working out, recovery. Mess one up and you’ve got problems in the others. Especially if your idea of eating is limiting calories or eating pseudo-foods that have been made out of 25 synthetic chemicals. The very definition of a calorie is a unit of heat or […]
STRENGTH: DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00 STRENGTH & CONDITIONING WOD: Light “D.T.” 5 RFT: 12 Deadlifts, 115/75 9 Hang Power Cleans, 115/75 6 Push Jerks, 115/75 […]
If it’s raining tomorrow the WOD is: Squat 5-5-5-5-5 Press 5-5-5-5-5 Otherwise we’ll do: Ruck It Ruck 4-6 sets of 800m. Rest 2 minutes between efforts. Hold efforts to within 5-10s. Switch to a different object each time: Men- 45# plate or DB or vest, 50# sandbag, 53# KB Women- 25# plate or DB or […]
I can’t do this on my own. I need a team to make me the best I can be. Sure, I’ll workout hard on my own. But it’s not near what I’ll put out in a group. I can set my own goals and work towards them on my own, but without someone holding me […]
3 RFT: 50 Double-unders 40 Sit-ups 30 Hang Cleans (45/30#) 20 Pull Ups 10 Handstand push-ups __________ Strength Under Pressure Squat 3×5 (add 10#) Bench Press 3×5 (add 5-10#) __________ AMRAP 7 7 Power Cleans (50% of yesterday’s heavy C&J) 7 Burpees […]