Coach

Tuesday 3-1-11

Posted on February 28, 2011 by Coach

Short “Kelly” 4 RFT: Run 400M 30 Box jumps, 18″ 30 Wallballs […]

Monday 2-28-11

Posted on February 27, 2011 by Coach

Linda (lite) 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift (BW) DB Floor Press (M 35-45#/ W 20-30#) Clean (1/2 BW) […]

Friday 2-25-11

Posted on February 24, 2011 by Coach

Power Snatch 3-3-3 For time: 10-10-10-10-10 DB Snatch (45/20#) 10-20-30-40-50 Double unders […]

Thursday 2-24-11

Posted on February 23, 2011 by Coach

Non-Cowtowners: 500M Row Time Trial Cowtowners: 1000M Row Easy Tempo All: Kipping practice AMRAP 3 Minutes- TGU (35/18 or 15#) AMRAP 3 Minutes- Push ups […]

Grab a pen and write this down- Buy a Workout Journal today! Nothing fancy. A small notebook. That’s it. Simple. Write the date, what you lifted- in reps/pounds, what you ran- in meters or miles, or the name of the WOD. At CFW we have a few baselines that I track for you guys and […]