CFW Workout Of The Day
Deadlift 10-8-6-4-2 ___ Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 Unbroken reps for time If you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total). […]
Snatch Complex Power Snatch + Squat Snatch Work up to a heavy set. ___ For Time 30 Power Snatches at 70% of the above complex. ___ RunStrong 1600m x2 Rest 5 minutes between efforts. ___ Box Brief CFW Christmas Party will be Saturday, Dec 13th at 6pm. […]
Open Gym 6-8am & 5-7pm ___ RunStrong Skill- Toes To Bar WOD- EMOM 18 Min 1- 5 T2B/ 5 Burpees Min 2- 10 Lunges Min 3- 10 Push Ups ___ Box Brief CFW Christmas Party will be Saturday, Dec 13th at 6pm. […]
For Time: 15-12-9 Burpee Box Jump Overs Run 100m (after each set of BBO) Rest 3 Minutes 12-9-6 Burpee Box Overs Run 100m (after each set of BBO) Rest 3 Minutes 9-6-3 Burpee Box Overs Run 100m (after each set of BBO) ___ RunStrong Sprint 100m Every 2 minutes x10 ___ Box Brief CFW Christmas […]
Constantly Varied. I got my “giddy up on” this weekend at Sunset Hill Tree Farm. It was a great family time- hay ride gospel story, hot cocoa, a farm petting zoo, mini train ride among other things! They do a big event the Saturday after Thanksgiving and I’d highly recommend getting out there! We came […]
Yoga at 8:30am Free for members and only $5 drop in for non-members. ___ RunStrong 4 mile Time Trial […]