Saturday 2-1-14
Yoga at 8:30am. Free for members and $5 drop in for non-members. […]
Category: WOD
CFW Workout Of The Day
Friday 1-31-14
We’ve got a CFW Tribe birthday trifecta today! Happy Birthday to Debbie, Melissa, & Josh! To celebrate Debbie’s 50th: Double Unders 5-10-15-20-25-30-35-40-45-50 (perform unbroken sets if you are able) ___ EMOM 12 Odd- 15 Airdyne Cals Even- 45s Plank ___ AMRAP 7 6 OHS (135/95#) 12 Cals on Rower […]
Thursday 1-30-14
21-15-9 Box Jump (24/18″) KBS (53/35#) ___ Front Squat 10RM ___ Endurance Intervals (to be done 3+ hours before or after your WOD) Run: Repeat :30s on, :30s off until form/pace deteriorates Row: Repeat :30s on, :30s off until form/pace deteriorates […]
Wednesday 1-29-14
Open Gym 6-8am & 5-7pm It’s time boys & girls! The CF Games Open 2014 starts February 27th. The first WOD will be released on Thursday the 27th and we’ll start taking on the Games on the 28th! Get signed up and join Team CFW!! […]
Tuesday 1-28-14
Black and Blue 5 RFT: 10 Power Cleans (135/95#) 10 Burpees ___ Endurance Intervals (to be done 3+ hours before or after your WOD) Run: Repeat 800m, recover 2:00 until form/pace deteriorates Row: Repeat 1k, recover 2:00 until form/pace deteriorates […]
Monday 1-27-14
For Time: 50-40-30-20-10 Wallballs (20/14#) 25-20-15-10-5 Toes To Bar […]