Broken (bro·ken) adjective/ˈbrōkən/- Having been fractured or damaged and no longer in one piece or in working order. If you’re going to make an omelet, you gotta break some eggs. If you’re going to get strong, you gotta break down some muscle. A lot of you have been pretty smashed from a hard week at […]
Fight Gone Bad In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: […]
A lot of people bring baggage to the gym. An extra bit of weight from the day. It hangs over them like a shroud. On the really bad days it might keep them from even showing up. The disappointment from that alone is another extra weight they add to the mix. Can I share something […]
All Out! 500 M Row (Current CFW records- Phil Browne 1:32/ T 1:56) __________ Strong! Take 5 Minutes to find 1RM shoulder to overhead. (push press or Jerk) __________ Finish! Weighted Tire Drags x3 (increasing weight each time) […]
Cindy Goes Front Squatting AMRAP 20 Min: 5 Pull Ups 10 Push Ups 15 Front Squats (75/45#) Courage is almost a contradiction in terms. It means a strong desire to live taking the form of readiness to die. -G. K. Chesterton If you missed the our watching party, here’s a recap: Great time. Great […]
There’s been a change in our schedule for the Games party tonight at the Mercers. We’ll be there from 4pm until you get tired or they kick us out! Here’s what we’ll be up to: 4pm- Watching some archived games footage. 5pm- Eating burgers, dogs and side that YOU bring. (I’m hungry!) 6pm- The CFW […]