CFW Workout Of The Day
It’s a COMMUNITY WOD weekend! Bring a friend to workout at 8:30am. If any of you are interested, some of us will be running a 5k at 6:30am. We’ll meet at the box at 6am and head down to the trails (mile marker 1.5) at 6:30am. ___ Snake Bite 21-15-9 Squat Snatch (95/65#) Chest to […]
Is your workout program constantly varied? Sumo Deadlift Find 1 RM ___ EMOM 15 Min 1- 6 Sumo Deadlifts (60% of 1RM) Min 2- 40s Hollow Hold Min 3- 6 to 10 Toes To Bar […]
Are you holding the standards? Are you doing the little things to improve? Are you focused on the clock and speed vs doing good work? Are you putting in 100%? Are you? Only you can answer those questions. Your coach is there to guide you and hold you accountable but he can’t tell when you quit […]
The Admiral 3 RFT: 20 Burpee Pull Ups 20 Front Squats (155/105#) 20 Box Jumps (24/18″) The front squats will come from the ground. Scale load as needed. […]
Yoga at 8:30am Free for members and only a $5 drop in for nonmembers. […]