Friday 11-28-14
There will only be a 6am class today. ___ In teams of 3: AMRAP 20 100 Wallballs (20/14#) 100 Burpees 100 Russian KBS (53/35#) […]
Category: WOD
CFW Workout Of The Day
Thursday 11-27-14
Thanksgiving Grace For time: 30 Clean & Jerks (135/95#) We will have a 6am class ONLY this Thursday and Friday. […]
Wednesday 11-26-14
Open Gym 6-8am & 5-7pm ___ Box Briefs RunStrong program is FREE NEXT WEEK! Spread the word. Mon-Thur at 5am. This Thursday we will only have one WOD time- 6am Thanksgiving Grace. Save The Date- CFW Christmas Party will be on Saturday, Dec 13th at 6pm. […]
Tuesday 11-25-14
Back Squat 3-3-3-3-3 Press 3-3-3-3-3 ___ Box Brief RunStrong program is FREE for the next TWO WEEKS. Spread the word. Mon-Thur at 5am. This Thursday we will only have one WOD time- 6am Thanksgiving Grace. Save The Date- CFW Christmas Party will be on Saturday, Dec 13th at 6pm. […]
Monday 11-24-14
AMRAP 20 50 Wallballs 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 C2B Pull Ups 30 Bar Facing Burpees 20 Cleans (135/95#) 20 Jerks (135/95#) 10 Snatches (135/95#) 10 Muscle Ups ___ Box Brief RunStrong program is FREE for the next TWO WEEKS. Spread the word. Mon-Thur at 5am. This Thursday we […]
Friday 11-21-14
AMRAP 8 3-6-9-12…(work up to as high as possible) Power Snatch (95/65#) Box Jump Overs (24/18″) ___ Front Squat 10×3 across […]