CFW Workout Of The Day
Sven Gone Bad has been a WOD now 3 out of 5 years. It’s looked a little different each time. We’ll kick Sven 5 off with this WOD. It’s 5 solid minutes of work. Your teammates will follow you into the workout at one minute intervals. Your team goal is max reps. Ground to Overhead […]
The Sven Challenge is always one of my favorite times at CFW! The community comes together and throws down in an EPIC BATTLE of FUN! The WODs are always do-able (or scalable) and right for the “Competitor” as well as the “Just-Doing-It-For-Fun” guys and gals. If you’ve never done anything like this (or even if you […]
Open Gym 6-8am & 5-7pm Sven 5 details- timeline, heats, WODs- will be out later today. ___ Meat in a slow cooker. It doesn’t get any easier. Prep ahead. Throw it in before you leave for work and you’ve got something tasty when you get home. Pair this with some mixed veggies and you’re good […]
Nasty Girls 3 RFT: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95#) You can do ring or bar muscle ups. Sub for muscle up today is 21 pull ups and 21 push ups. […]
“Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” -Greg Glassman ___ Clean & Jerks 1 Power Clean, 2 Front Squats, 1 Jerk Take 15 minutes to work up to a heavy effort. ___ “Cinco” 5 RFT: Run 100m 5 Toes to Bar 5 Pistols- Right leg 5 Pistols- […]
6am- “Ultimate Frisbee” We’ll join forces with the 5:30am Field Strong group and play. Sport is the pinnacle of what we’re training for. It’s the expression of fitness. Never played Ultimate before? No problem. It’s just like soccer (but with a frisbee). LOTS of sprinting!! ___ 8:30am- In teams of 2-3 complete the following: Row […]