Friday 9-27-13
AMRAP 6 20 Wallballs (20/14#) 40 Double Unders ___ 3 Position Clean + 1 Jerk Hi-Hang Clean (thigh) Hang Clean (just above knee) Clean (floor) Jerk x3 […]
Category: WOD
CFW Workout Of The Day
Tuesday 9-24-13
Back Squat 1-1-1-1-1-1-1 One lift every 2 minutes. Load heavy. Press 1-1-1-1-1 One lift every 2 minutes. Load heavy. ___ If there’s one go-to piece of equipment I have been using for my workouts lately it’s been my Atlas Wrist Wraps. I got a pair for participating at the Southwest War Games a few months […]
Monday 9-23-13
The ladies had a great time at our BarBelles event (At least I think. I wasn’t there). Thanks for coming out and having some fun as a community!! ___ AMRAP 20 1,2,3,4… Power Clean (205/140#) Strict Pull Up This is an AMRAP, so when you finish 4 move on to 5 reps and so on… […]
BarBelles
The BarBelles (aka Girls Night) at CFW is tomorrow!! Come join them for a night of fun WODs, food, and hanging out! We’ll provide the food. Bring any beverages you may want. As promised, here are the WODs: TEST 1– Row 250m– This row test will help us select teams. WOD 1– Girls Gone Wild […]
Friday 9-20-13
21-15-9 Snatch (95/65#) Chest to Bar Pull Ups ___ FREE COMMUNITY WORKOUT this Saturday at 8:30am […]