Friday 5-24-19
“600” Teams of 3-4 complete For Time- 100 Calorie Row100 Burpees100 Power Snatch (95/65#)100 Toes to Bar100 Push Jerks (95/65#)100 Calorie Row […]
Category: WOD
CFW Workout Of The Day
Thursday 5-23-19
Back Squat 3×5 (add 5-10# to previous) This is our last Back Squat session of the squat cycle. Next Thursday we will test a 5RM on the Back Squat. Up next is a pull cycle (all the pulls- dead, clean, snatch). ___ 2 Rounds (Each For Time) Row 500m21 Air Squats15 Push Ups9 GHD Sit […]
Wednesday 5-22-19
Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone […]
Tuesday 5-21-19
Push Press 5-5-5-3-3-3-1-1-1___ Weighted Pull Up 3-3-3-1-1-1 […]
Monday 5-20-19
“Two Sixer” 2 RFT Run 400m26 HR Push UpsRun 400m26 KBS (53/35#)Run 400m26 AbMat Sit UpsRun 400m26 Supermans Time Cap- 40 min […]
Friday 5-17-19
“Seeker” 10 RFT 1 Legless Rope Climb3 Power Snatch (95/65#)5 Wallballs (20/14#) […]