Friday 6-7-19
“SuperFly” For Time Row 1000m30 Power Snatches (95/65#)30 Chest to Bar Pull Ups30 Burpees […]
Category: WOD
CFW Workout Of The Day
Thursday 6-6-19
“Stand By Me v2.0” Teams of 2 Bike 4 Miles800m Sandbag Run (100/50#)Row 2k Partners will split the bike and row. They will complete the run together. […]
Wednesday 6-5-19
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm$5 drop in for everyone […]
Tuesday 6-4-19
“Lift Off” For Time 100 Double Unders21 Deadlifts (185/135#)80 Double Unders18 Deadlifts (185/135#)60 Double Unders15 Deadlifts (185/135#)40 Double Unders12 Deadlifts (185/135#)20 Double Unders […]
Monday 6-3-19
“Olympic Total” Snatch 1RM___ Clean and Jerk 1RM Power, squat or split on the clean or snatch. […]
Friday 5-31-19
“Row-Nastics V2” For Time Row 250m10 Bar Muscle Ups Row 25020 Strict HSPU Row 250m30 Toes to Bar Row 250m40 HR Push Ups Row 250m50 Air Squats Sub C2B Pull Ups for Bar MU. Rest 2-3 minutes between each couplet. Score is total running time. […]