CFW Workout Of The Day
For Time: 1K Row 30 Deadlifts (185/135#) 20 Front Squats (185/135#) 30 Deadlifts (185/135#) 100 Russian KBS (53/35#) ___ Endurance Intervals (to be done 3+ hours before or after your WOD) Run: Repeat :90s on, :90s off until form/pace deteriorates Row: Repeat :90s on, :90s off until form/pace deteriorates In the next 5 weeks leading […]
The Open Test AMRAP 20 50 Wall Balls (20/14#) 50 Double unders 40 Box Jumps (24/18″) 40 Toes To Bar 30 C2B Pull ups 30 Burpees 20 Cleans (145/100#) 20 Jerks (145/100#) 10 Snatches (145/100) 10 Muscle ups ___ Laura and I spent Friday afternoon and evening shopping and then ALL […]
FREE COMMUNITY WOD 8:30AM Join us today for a workout that is just right for any fitness level. […]
3 Rounds For Max Reps 1 min Box Jumps (24/18″) 1 min Toes To Bar 1 min Deadlifts (225/135#) 1 min Rest ___ Skills EMOM x12 Odd: 5 OHS (lower than 50% of 1RM) Even: 50 Double Unders ___ Don’t forget about the FREE COMMUNITY WOD this Saturday at 8:30am ___ Some of you […]
For Time: 21 Thrusters (115/80#) 9 Muscle Ups 15 Thrusters (115/80#) 7 Muscle Ups 9 Thrusters (115/80#) 5 Muscle Ups Scale weight as needed. Sub x3 pull ups and HR push ups for muscle ups. […]
Snatch EMOM x7 – 2 snatches- drop from the top and start your 2nd rep within 5s. ___ Pause Front Squat 10×2 – pause for 3s at the bottom of each rep. […]