Category: WOD
CFW Workout Of The Day
Tuesday 2-11-14
For Time 25 Burpees 25 Power Cleans (135/95#) 25 Burpees EMOM Complete 7 KBS (53/35#) This workout starts with 25 burpees. On the one minute mark complete 7 KBS and then continue through the 25-25-25 stopping every minute on the minute to complete 7 KBS. ___ Endurance Intervals (to be done 3+ hours before or […]
Monday 2-10-14
Open 12.3 AMRAP 18 15 Box Jumps (24/18″) 12 Shoulder to Overhead (115/75#) 9 Toes to Bar ___ This weekend we celebrated Coach Kara’s birthday. As I looked around I was blown away by the impact of the connections and friendships made at our box! Dave Christiansen custom built the rig and he and Phillip […]
Friday 2-7-14
4 RFT: 12 Chest to Bar Pull Ups 9 Deadlifts (185/135#) 6 Hang Power Cleans (185/135#) 3 Jerks (185/135#) […]
Thursday 2-6-14
7 Minute Ascending Ladder 3/3, 6/6, 9/9… Front Squat (115/80#) Box Jump (24/18″) […]
Wednesday 2-5-14
Open Gym 6-8am & 5-7pm ___ If there is interest, I’m going to use the last half hour of each Open Gym to work in some mobility classes. So we’re looking at 7:30am and 6:30pm. (We can change the AM one to the 6:00 hour if that works better, I just can’t do it tomorrow.) […]