Thursday 5-29-14
Weighted Pull Up Find 1RM ___ 4 RNFT (rounds NOT for time): 1 Strict Press (95/65#)- No racks 5 Pull Ups 3 Strict Presses 5 Pull Ups 5 Strict Presses 5 Pull Ups […]
Category: WOD
CFW Workout Of The Day
Wednesday 5-28-14
Open Gym 6-8am & 5-7pm ___ Paleo Apple Glazed Meatballs Source- Once A Month Meals Ingredients: 1 pound ground turkey 3 teaspoons garlic, minced 1 Tablespoon applesauce #1 0.375 cups green onions, sliced 0.33 cups almond meal 0.33 cups apple, peeled and shredded 0.5 teaspoons cayenne pepper 1 teaspoon sea salt #1 2 teaspoons cinnamon […]
Tuesday 5-27-14
I’m super proud of everyone’s efforts on Murph yesterday! I didn’t count but I think we had between 40-50 people come take on the WOD! Way to go gang! Why do we do Murph? Read The Missing by Lisbeth Darsh to find out. ___ Power Snatch 1-1-1-1-1 ___ “Randy” 75 Power Snatches (75/55#) […]
Memorial Day Murph- Monday 5-26-14
Join us Monday for Murph. We will ONLY have an Open Gym time from 6-9am today. You can do “Murph” rx’d, scaled or with a team. Come at the top of the hour to get ready for team Murph- 6, 7, & 8am. Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run […]
Saturday 5-24-14
Yoga at 8:30am Free for members and only $5 drop in for nonmembers. ___ We’ll be playing Ultimate Frisbee tomorrow at 6am. The plan is to meet at the box at 6 and warm up (drink coffee). Be there by 6:30am if you want to play. That’s when we’ll head down to the park. Bring […]
Friday 5-23-14
Snatch Grip Deadlift 3-3-3 Then- In teams of 2: AMRAP 12 Partner One does AMRAP Wallballs while Partner Two does a 50m Farmer’s Carry. Once Partner Two returns from the Carry, switch roles. Keep a running tally of Wallballs. ___ Memorial Day Murph ATTENTION>> Next Monday we will only be open in the morning. We […]