Wednesday 12-31-14
Open Gym 6-8am Yoga 9:30am ($5 drop in) ___ ***No classes Thursday. ***Regular schedule on Friday. ***No yoga this Saturday. […]
Category: WOD
CFW Workout Of The Day
Tuesday 12-30-14
2015 is coming! Are you ready??!! Deadlift Every 2 minutes x5 6 at 50% 4 at 60% 2 at 70% 2 at 80% 1 at 90% Every 2 minutes x3 3 at 80% ___ AMRAP 6 12 Pull Ups 21 KBS (53/35#) ___ Box Brief We will be closed Thursday for New Years Day. Normal […]
Monday 12-29-14
Hey Guys! After a bit of a hiatus, we’re back! I hope you all got everything you wanted for Christmas! Since New Year’s is coming up, it’s going to be another short week at the box- we’ll be closed Wednesday evening and all day on Thursday. Hit up every class you can and take advantage […]
Wednesday 12-24-14
Giving Update- Because of your generosity, we were able to fulfill the wish lists of both families completel. We even had extra money left over from donations to put $150 each on two gift cards for HEB which was especially meaningful to the grandma as she was excited to buy food with her gift card. You […]
Tuesday 12-23-14
Bear Complex 7 Sets of the following sequence = 1 round 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete 5 rounds for max load. Rest as needed between efforts. ___ Box Brief Christmas Schedule is as follows: Mon/Tue- Normal schedule Wed- AM Open Gym only Thur- Closed […]
Monday 12-22-14
Strict Press Every 2 Minutes x5 6 reps at 55% 4 reps at 65% 2 reps at 75% 1 rep at 85% 1 rep at 90% ___ Rest 2 Minutes ___ Every 2 Minutes x3 1 rep at 101-105% ___ AMRAP 3 Row 500m Max T2B in remaining time ___ Box Brief Christmas Schedule is […]