Thursday 8-15-13
Seated Box Jump 3RM Perform a 3RM box jump that begins from a seated position. Take 4-6 attempts. Compare to 7-18-13. ___ 5 Rounds (w/ a partner): 2 Band Sprints 25yd KB Rack Carry (70/53#) […]
Category: WOD
CFW Workout Of The Day
Monday 8-12-13
The Gun Show was pretty awesome!! These guys came “packing” and ready to throw down!! ___ A1) 8 Depth Push Ups (hands on 45# plates) A2) Max Handstand Hold x3 ___ 5 RFT: 6 Lunges (35/25# plate at chest level) 12 Russian Twists (35/25#) 18 Box Jumps (24/18″) […]
Friday 8-9-13
20 Min Rope Climb Practice ___ 21-15-9 Pull Ups Double Unders ___ Upcoming Events Tonight (Friday)- The Gun Show: Guys night at CFW at 6pm. Saturday- There will NOT be yoga on Saturday morning the 10th. Robyn Trog will be teaching a women’s self defense class this Saturday from 2-4pm. There are 4-5 spaces available. […]
Thursday 8-8-13
Bench Press Find 3RM Max Reps at 75% x1 Max Reps at 65% x2 ___ Max L Sit Holds x3 […]
