CFW Workout Of The Day
Squat 3×5 (add 5# to previous) Press 3×5 (add 5# to previous) ___ AMRAP 7 10 Burpees 30 Double Unders Reminder- We will NOT have out 3rd Saturday Community WOD this week. Chris, Josh, Heather, and Bethany are competing in the Southwest War Games. Come cheer us on starting at 9am on Saturday at the […]
ATTENTION: 6am guys/gals- I’m sorry to report that there will NOT be coffee in the morning (I know, I’m sad too). The “New York” room is in the middle of a major overhaul and is pretty trashed out. Bring your own or do without. ___ Team Wod Thursday!! As a team complete: Max Distance Row […]
Deadlift 5RM (add 5-10# to previous 4-29-13) ___ Max Reps: Tabata Push Ups Rest 1 minute Tabata Sit Ups (Tabata will consist of 8 rounds of 20s of work followed by 10s of rest) […]
This is the last week of our Strength Cycle. Keep on pushing hard! ___ Squat 3×5 (add 5# to previous) ___ Jackie (Event 1 at the CF Games Regionals 2013) 1000M Row 50 Thrusters (45/30#) 30 Pull Ups Compare to 2-12-13 […]
Squat 3×5 (add 5# to previous) ___ 7 Rounds Not For Time: Max Handstand Holds (nose and toes on wall if you can) 15 Ring Rows […]
You’re all officially invited!! Join us on Wednesday, May the 22nd for Coach T’s Wedding shower at CFW!! It’s be come and go during the Open Gym evening session 5-7pm. Come show her some love! ___ Power Clean H3 15 Minutes to work up to a heavy 3 power clean. This is not a 3RM […]