Wednesday 3-26-14
Open Gym 6-8am & 5-7pm ___ Open Athletes 5 RFT: 6 Power Snatches (135/95#) 12 Box Jump Overs (24/18″) […]
Category: WOD
CFW Workout Of The Day
Tuesday 3-25-14
The end of 14.4. I think this was where I lost my contact. 😉 EMOM 14 Odd- AMRAP of 5 Bar Over Burpees + 5 Thrusters (95/65#) Even- Rest ___ Push Jerk 4×6 Unbroken reps at about 65% of your 1RM. Work on positioning, dip/drive, and catch (no press outs). Rest as needed between sets. […]
Monday 3-24-14
Row 500m Time Trial ___ Max Strict Pull Ups x3 The goal is 25 reps. If you can do 3 sets of 10, that’s great. If you need to do more sets to achieve the reps, go ahead. If you are using bands, perform jump/hang pull ups- only 3 sets of 5 reps for these. […]
Saturday 3-22-14
FREE COMMUNITY WOD at 8:30am on SATURDAY!! Bring a friend and come get it on! John Gloria will be competing at the North Texas Junior Throwdown today. His parents (pictured above) along with coaches Chris and Kara will be there to cheer him on. We’ll keep you posted. […]
Friday 3-21-14
14.4 AMRAP 14 60 Calorie Row 50 Toes To Bar 40 Wallballs (20/14#) 30 Cleans (135/95#) 20 Muscle Ups Click HERE for more info about the WOD. […]
Thursday 3-20-14
Thank you guys for a very special 40th B-Day! EMOM 9- Clean & Jerk Wave Min 1- Light Min 2- Med Min 3- Med/Heavy Min 4- Light (same as 1st min) Min 5- Med (same as 2nd min) Min 6- Med/Heavy (same as 3rd min) Min 7- Light Min 8- Med Min 9- Med/Heavy Pick […]