Wednesday 11-12-14
Open Gym 6-8am & 5-7pm Congrats to Sarah (front row with red RockTape) and the rest of the WPA Lady Warriors for winning State! […]
Category: WOD
CFW Workout Of The Day
Tuesday 11-11-14
Jag 28 For Time Run 800m 28 KBS (70/53#) 28 Strict Pull Ups 28 KB Clean & Jerks (70/53#) 28 Strict Pull Ups Run 800m U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, […]
Monday 11-10-14
Hot Tamale 4 RFT 5 Power Cleans Run 200m ___ RunStrong group starts today! If you’re a runner (or you know one) who’s tired of the status quo- run, repeat, get injured, hobble, sit on the couch, etc. then join us or share the opportunity! CFW members are welcome at the training runs on Tue/Thur/Sat. […]
Friday 11-7-14
Minute Maxes Minute 1- Max Calorie Row Minute 2- Max AbMat Sit Ups Minute 3- Max Air Squats Minute 4- Run 200m Minute 5- Max Burpees Repeat x6 for 30 total minutes of work. ___ Box Brief No yoga this Saturday. […]
Thursday 11-6-14
Clean & Jerk Build to a Heavy Single Your Grace 30 Clean & Jerks for time (55% of today’s single) […]
