Monday 7-15-19
Deadlift 5-5-5-5-5 ______ Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 Unbroken reps for time. Rest as needed between each effort. If you do not have pull ups or cannot go unbroken, accumulate 60 total reps today banded or otherwise. […]
Category: WOD
CFW Workout Of The Day
Friday 7-12-19
“Jag 28” For Time Run 800m28 KBS (70/53#)28 Strict Pull Ups28 KB Clean & Jerks (70/53#)28 Strict Pull UpsRun 800m […]
Thursday 7-11-19
Hang Power Snatch 2-2-2-2-2 ________ “Skittles” 3 RFT 10 Hang Power Snatch (60%)10 Bar Over Burpees […]
Wednesday 7-10-19
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm$5 drop in for everyone […]
Tuesday 7-9-19
Time Trials Row 1000m Row 500m Row 250m Each for time. Rest as needed between each one. […]
Monday 7-8-19
“Cap’n Crunch” 6 RFT 9 Shoulder to OH (135/95#)9 Front Squats (135/95#)9 C2B Pull Ups […]