Wow! I love the holidays! I’m really thankful for all of you guys. You have given so much to me and CFW over the last year (and especially the last month). THANK YOU! Thank you for helping out while my wife has been in the hospital. Thank you for being flexible in class hours. […]
Lynne 5 Rounds for Max Reps: Bodyweight Bench Press Pull Ups There is NO time component to this WOD. **Don’t Forget*** Next week is the OFF WEEK at CFW. Come in for OPEN GYM TIME: MONDAY, TUESDAY, & WEDNESDAY at 6pm […]
Deadlift 3-3-3-3-3 Backward Tire Drags (90/60#) Farmer’s Walk (100/45# DBs) x3 __________ Burns’ Hog-Weighing Method: 1) Get a perfectly symmetrical plank and balance it across a sawhorse. 2) Put the hog on one end of the plank. 3) Pile rocks on the other end until the plank is again perfectly balanced. 4) Carefully guess the […]
Elizabeth 21-15-9 Clean (135/85#) Ring Dips Think in the morning. Act in the noon. Eat in the evening. Sleep in the night. -William Blake Think about bacon in the morning. Act to get some bacon in the noon. Eat bacon in the evening. Sleep and dream of bacon in the night. -Chris Want more […]
AM WOD Zercher Squats– Build to a heavy 3 Press– Build to a heavy 3 Deadlift– Build to a heavy 1 (not 1RM) PM WOD Christmas Party Team Fun!! Tonight is the CFW Christmas Party!! Join the WOD at 6pm or come for food, drinks and fun at 7pm!! Don’t forget your $20 gift for […]
If you’re wanting the best in body composition (aka “abs”) and performance, then look no further than what you’re putting in your mouth. Is your diet supporting what you’re up to at the gym? If not you need to do one of two things- A) Change it or B) Lower your expectations. AMRAP “Until I […]