Find Max Height Box Jump (15 min) __________ AMRAP 5 10 Box Jumps (around 50% of max jump) 10 Pitsols (5 per leg) __________ 5 Reasons HFCS Will Kill You “The goal of the corn industry is to call into question any claim of harm from consuming high fructose corn syrup, and to confuse and […]
MOR- Measurable, Observable, Repeatable You are an experiment of one. Put things to the test- diet, exercise, a new route to the office. What happened? Did you lose weight, get stronger or get there faster with less traffic? Yes– Cool! Keep it up! No– Make a change and see what happens next. Too many people […]
This week is our Off Week at CFW. If you’ve been nursing an injury or felt otherwise “beat down”- You’re welcome. Please rest. If you’re feeling up to getting some work in, we’ll have open gym on these nights- Monday, Tuesday & Thursday 6:00 – 7:30pm We’re also having a Nutrition Class on Thursday at […]
DISCLAIMER- I’m about to rant a bit. You can stop reading now if you want. I honestly don’t care. BUT…if you keep reading, I can’t promise you’re going to like it. You might get offended. You might have to think a bit. You might be one of the sheep I’m talking about or doing some […]
AMRAP 20 1 Mt. CFW Climb Then alternate between 3 couplets- Prowler push and Stair Climb Farmers Walk and Block Run Tire Flip and Sandbag Run Start with a climb then do the prowler/ stair climb. Do another climb and then do farmer walk/ run. Then climb again and into the tire flip/ sb run. […]
Girls Gone Wild Fran 21-15-9 Thrusters (95/65#) Pull ups Helen Run 400M 21 KBS (1.5/1 pood) 12 Pull Ups Grace 30 Clean & Jerks (135/85#) Annie 50-40-30-20-10 Double Unders Sit Ups Diane 21-15-9 Deadlifts (225/145#) HSPU Perform 2 minutes of each workout and complete as many reps as possible. Rest 1 minute between. Score is […]