Tuesday 1-17-12
Deadlift 5RM __________ 100 KBS (44#/26#) Rest 3 Minutes 50 T2B […]
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Monday 1-16-12
Squat 3×5 Press 3×5 We are beginning another strength cycle at CFW. We will squat, press and deadlift on a regular basis (1 to 2x a week) in the coming 6 weeks. This first set of 5s will set the tone. Pick a weight that’s not so heavy you can’t build on or not so […]
Go Get It
It’s not going to come to you while you’re sitting on the couch. You actually have to pry yourself out of that comfy, cozy tush spot that’s been well worn into the leather. Don’t just wish for it. Make it happen! Don’t expect it to be handed to you. Take it! Don’t sit back. Move […]
Thursday 1-12-12
For Time: 30 Muscle Ups If you cannot perform a muscle up, substitute 120 pull ups along with 120 dips or 60 ring dips. I love this WOD! You might say, “Well of course you do, you can do muscle ups.” Yes that’s true, I can but that’s not why I love it. In the […]
Run Wild Wednesday
Tomorrow is our first day of the 12 week Run Group. Where: CFW- 101 S College St in downtown Waxahachie When: 6pm See you there! […]
Tuesday 1-10-12
Complete 8 Rounds: 3 Power Snatch (95/65#) 3 Broad Jumps (max distance) Once you are done with your snatches, perform 3 broad jumps for max distance. Rest 2 minutes between rounds. […]