Monday 6-17-19
Row 500m x5 Rest ~3 min between each effort. Post fastest time as score. Track slowest/fastest difference in notes. […]
Category: WOD
CFW Workout Of The Day
Friday 6-14-19
“Easy Day” For Time 30 Clean & Jerks (95/65#)Run 1 Mile10 Rope ClimbsRun 1 Mile50 Burpees […]
Thursday 6-13-19
Bench Press 5RM___ Deadlift H3 Build to a heavy 3 rep. Not a max.___ Bike Men- 30-20-10 Cals Women- 25-15-5 Cals Go hard. Rest as needed between. […]
Wednesday 6-12-19
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm$5 drop in for everyone […]
Tuesday 6-11-19
“Up and Away” For Time 12 Bar Muscle UpsRun 800m9 Bar Muscle UpsRun 400m6 Bar Muscle UpsRun 200m3 Bar Muscle UpsSub C2B pull ups for BMU. […]
Monday 6-10-19
Pausing Snatch Dead 5×2 2s pause at knees and pockets.___ Back Squat H3 Build to a heavy 3 rep. Not a max.___ Press 3RM Find 3RM […]