CFW Workout Of The Day
Deadlift 2 Reps every 30s for 5 min (22 total reps) at 60% of 1RM. _____ 5 Rounds Not For Time: 2a) 40′ Farmer’s Carry- Men 70 or 100#/ Women 44 or 53# 2b) 40′ Bear Hug Sandbag Carry- Men 100#/ Women 75# 2c) 40 Sledgehammer Strikes (20L/ 20R)- Men 10#/ Women 6# _____ Don’t […]
Iris and Richie have been very dedicated over the last few years. Only a handful of people have made all the transitions with CFW (and BFC). If you’re one of them give yourself a pat on the back! Way to stick with it! Not to be outdone, the Brownes have been a staple at BFC/CFW […]
Seriously, watch the Bones Brigade Autobiography. It’s currently on Netflix. Strength 1a) Weighted Pull Up 1-1-1-1-1 (or 3-3-3-3-3 strict/banded pull ups) 1b) 25 Push Ups x5 Alternate between weighted pull ups (or strict/banded pull ups) and push ups. Rest approx 2 minutes between each. _____ Conditioning Annie 50-40-30-20-10 Double unders Sit ups […]
Overhead Squat 3-3-3-3-3 After a sufficient warm up, perform these 3s at a heavy effort (for you). For example, more like- 135/145/155/165/165. Rather than- 95/115/135/155/165. In other words, use your warm up time to do just that. Don’t use the first 2 sets of 3s to continue a warm up. _____ This Saturday several of […]
Deadlift H3 Work up to a heavy 3 rep deadlift- NOT a 3RM. ___ For total working time: 50 Double Unders Rest 1 Minute 50 Russian KBS (53/35#) Rest 1 Minute 50 Double Unders […]
Press 3-3-3-3-3 _____ As Many Rounds As Possible in 7 Minutes 6 Push Press (115/75#) 9 Burpees 12 Box Jumps (24/18″) […]