CFW Workout Of The Day
For time: 100 Double unders 10 Muscle ups (bar or ring) 20 Squat Clean Thrusters, (155/105#) 10 Muscle ups 100 Double unders This one is supposed to be spicy. Pick a weight that will challenge you on the thrusters but not have you staring at the bar for long periods. You can substitute 30 chest […]
I hope everyone had a great Thanksgiving! If you’re not too stuffed to move, join us this morning at CFW! ***6am WOD only today*** Tabata Row (calories) Box Jump (24/18″) DB Push Press (45/25#) Deadlift (225/155#) 20s of work followed by 10s of rest. 8 rounds of each movement. […]
Thanksgiving “Grace” 30 reps for time: Clean & Jerk (135/95#) Join us for our traditional 6am only WOD on Thanksgiving! […]
Open Gym 6-8am or 5-7pm Come work on a skill or get in an extra WOD. Visitors are welcome at either 6am or 6pm for a WOD. […]
Jackie For Time: Row 1000m 50 Thrusters (45/30#) 30 Pull Ups Compare to 10-3-13 […]
Snatch 20 Minutes to find a 1RM ___ AMRAP 7 3-6-9-12… Power Snatch (115/80#) Burpee […]