CFW Workout Of The Day
FRIDAY CLASSES (BOTH 6:00 & 8:30AM) ARE CANCELLED. What’s Dave so happy about? I d/k this was right before crushing Half Angie. Guess he was feelin’ good. Rocking CFW gear is a sure bet to help you WOD better. If you haven’t picked up your CFW Flag shirt, what are you waiting for? Be […]
Based on the potential for bad weather tomorrow evening, we’ve got two WODs scheduled: AM Half Murph Run 800M 50 Pull Ups 100 Push Ups 150 Squats Run 800M Complete the first 800M run and then you may split the pull ups, push ups, and squats however you would like. Finish with a second 800M […]
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. We will be meeting at Fuzzy’s Taco in Waxahachie this Saturday, Dec. 7th, at 6 PM for a farewell dinner. Let’s send Jody off with a bang and […]
Overhead Squat 5-5-5 ___ Three Goats We all have “goats” aka something we suck at. Today you get to make up your own workout out of your weaknesses. Here’s how it will go: EMOM (Every Minute On the Minute) for 15 Minutes: Minute 1: Goat One Minute 2: Goat Two Minute 3: Goat Three Minute […]
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. […]