Thursday 5-16-19
“Road Warrior” For Time Bike 50/35 cals100 Double UndersRow 1000m100 Double UndersRun 800m Compare to 4-4-19 […]
Category: WOD
CFW Workout Of The Day
Everything You Need to Know For Sven 10
SVEN 10 TIMELINE and HEAT LIST 7:45-8:15 Check In/ Warm Up 8:15-8:25 WOD 1 Brief8:35-8:50 WOD 1/ Heat 1 8:55-9:10 WOD 1/ Heat 29:15-9:30 WOD 1/ Heat 3 9:35-9:45 WOD 2 Brief9:55-10:05 WOD 2/ Heat 110:10-10:20 WOD 2/ Heat 210:25-10:35 […]
Wednesday 5-15-19
Weightlifting Wednesday6-8am & 5-7pm Yoga9:30am and 7:15pm$5 drop in for everyone […]
Tuesday 5-14-19
Back Squat 3×5 (add 5-10# to previous) ___ “BWSS” For Time 50 AbMat Sit Ups40 Push Ups30 Strict Pull Ups40 Push Ups50 AbMat Sit Ups […]
Monday 5-13-19
Power Clean 10-8-6-4-2 Work up to a heavy touch and go at each rep count.___ 20 Clean & Jerks for time* *3 Burpees every minute on the minute. Use the same load as your 6 rep Power Clean above. […]
Friday 5-10-19
“Dig Deep” For Time Row or Bike 100/80 Cals80 DB Snatch (50/35#)60 Burpees40 Bar Muscle Ups Time Cap 20 min […]