Thursday 3-13-14
Power Elizabeth 21-15-9 Power Cleans (135/95#) Ring Dips Compare to 1-6-14 […]
Category: WOD
CFW Workout Of The Day
Wednesday 3-12-14
Open Gym 6-8am & 5-7pm ___ Open Athletes EMOM 14 Odd- 5 Toes To Bar + 5 Wallballs Even- 5 Power Cleans (135/95#) + 5 Box Jumps (24/18″) Skills Muscle Up transitions or Kipping practice […]
Tuesday 3-11-14
I’m proud of all of you guys fighting for it in the CF Games Open. The struggle has been mental and physical. The reps have been hard won. Recover well during the week and keep moving forward. We’ve got 3 more fights left!! ___ “Deck Of Death” Hearts= Burpees Diamonds= Sit Ups Spades= Heavy Rope […]
Monday 3-9-14
Press 5-4-3-2-1 ___ 60s On/ 60s Off 30 Russian KBS (70/53#)* *10 burpee penalty for EACH round 30 swings are not completed. […]
Saturday 3-8-14
Yoga @ 8:30am Free for CFW members and $5 drop in for non-members. […]
Friday 3-7-14
14.2 For as long as possible: From 0:00 to 3:00 2 Rounds of: 10 OHS (95/65) 10 C2B Pull Ups From 3:00 to 6:00 2 Rounds of: 12 OHS 12 C2B Pull Ups From 6:00 to 9:00 2 Rounds of: 14 OHS 14 C2B Pull Ups Continue following the same patter until you can no […]