Friday 7-5-19
Clean & Jerk H1 Work up to a heavy single for the day___ “Your Grace” 30 Clean & Jerks for Time Use 55% of today’s heavy single. […]
Category: WOD
CFW Workout Of The Day
Wednesday 7-3-19
Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone […]
Tuesday 7-2-19
CFW will be closed Thursday, July the 4th for Independence Day. “Triple Four” AMRAP 45 Strict Press (95/65#)20 Double Unders AMRAP 47 Push Press (95/65#)20 Double Unders AMRAP 49 Jerks (95/65#)20 Double Unders Rest 4 minutes between each round. Score is total reps. […]
Monday 7-1-19
CFW will be closed Thursday, July the 4th for Independence Day. Front Squat 5-4-3-2-1___ 5 Rounds 1 Weighted Pull Up3 Strict Pull Ups5 Kipping Pull Ups Use a single DB for the weighted portion either between the legs or feet. Complete 1 weighted pull up, drop the dumbbell then continue into 3 strict and finally […]
Friday 6-28-19
Death By HSPU Perform 1 HSPU in the first minute, 2 in the second minute…continue until you are unable to complete the required number of HSPU in the minute. ___ 2 Rounds Not For Time 10 Banded Goodmornings20 Pull Ups30 Push Ups20 Band Pull Aparts10 GHD Sit Ups […]