Friday 1-16-15
Back Squat Every 2 minutes x5 6 reps at 65% 4 reps at 75% 2 reps at 85% 2 reps at 90% 3-5 reps at 85% ___ Little Fast Fran 12-9-6 Thrusters (95/65#) Pull Ups […]
Category: WOD
CFW Workout Of The Day
Thursday 1-15-15
EMOM 24 Minute 1- Row 150M Minute 2- 20 Walking Lunges Minute 3- 10 Burpees Minute 4- 10 Box Jumps […]
Wednesday 1-14-15
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Brief Community WOD this Saturday at 8:30am. Bring a friend. […]
Tuesday 1-13-15
Every 2 Minutes x5 Strict Press 6 reps at 55% 4 reps at 65% 2 reps at 75% 1 rep at 80-85% 1 rep at 85-90% Rest 3-4 minutes Max reps at 75% We performed a 1RM press on 12/22/14. ___ AMRAP 3 Row 500m Max Russian KBS (70/53#) in remaining time. […]
Monday 1-12-15
Weighted Pull Up 2-2-2-2-2 Rest 1 minute between each set. Perform 5 sets of 5 strict banded pull ups with lightest band possible if unable to perform weighted pull ups. ___ Every 4 Minutes x3 Row 150m 10 Pull Ups 10 Burpees Rest the remainder of each 4 minute set. […]
Saturday 1-10-15
Yoga at 8:30am Free for members. $5 drop in for non-members. […]