Friday 4-4-14
In teams of 2: AMRAP 20 50 Burpees 40 Power Cleans (115/75#) 30 Box Jumps (24/18″) 20 Front Rack Lunges (115/75#) 10 Handstand Push Ups One athlete working at a time. Start over at the burpees when you complete the HSPU. […]
Category: WOD
CFW Workout Of The Day
Thursday 4-3-14
Big Clean Complex 3 sets of: 3 Position Squat Clean + Push Press + 3 Position Squat Clean + Push Jerk + 3 Position Squat Clean +Split Jerk 1 set consists of all 12 reps without dropping the bar. Check out the demo video below. ___ Max Pull Ups x3 […]
Wednesday 4-2-14
How was your CFG Open 2014 experience? What were you afraid of? What did you conquer? Which WOD was your favorite? Sound off in the comments. I’m proud of ALL of you guys! I thought this was the HARDEST Open yet and you guys CRUSHED IT!! Training for the 2015 Games started yesterday! ___ Open […]
Tuesday 4-1-14
It’s getting warm! Suns Out – Guns Out! I declare today “Tank Top Tuesday.” Wear your fav tank and come take on this benchmark WOD. Helen 3 RFT: Run 400m 21 KBS (53/35#) 12 Pull Ups […]
Monday 3-31-14
The CFG Open 2014 is almost over!! We’ve got one or two more of you thinking about a redo tomorrow. Let’s get it!! FINISH STRONG!! ___ For Load: Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1 […]
Saturday 3-29-14
Yoga 8:30am Free for CFW members. Only $5 drop in for non-members. […]