CFW Workout Of The Day
Our very first WOD in the basement location was Run With The Bulls. It was awesome! It’s fun to look at the changes CFW has been through at that location. Check out this vid to see what I mean: I sure am going to miss the underground! We’ll be moving everything to the new location […]
2 RFT: Run 400m 50 Pull Ups 50 Sit Ups 50 Overhead Plate Lunges (45/25#) Don’t Forget About the COSTUME WOD on Wednesday at 7pm! […]
30 min Clean & Jerk technique/ warm up. 30 min to find 1RM Clean & Jerk (this is a FULL squat clean) […]
Find Bench Press 1 RM _____ AMRAP 12 7 Toes To Bar 7 Burpees* *Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc). […]
The Fight Comes To You DB Snatch + OH Lunge (R arm, L leg) (35/20#) DB Snatch + OH Lunge (L arm, R leg) (35/20#) Burpee Box Overs (18/12″) Jumping Barbell Squats (45/30#) 60s of max reps at each station with 30s to move to the next spot. x3 […]
Squat 5×5 @75% of 3RM (every 3 minutes) _____ AMRAP 12 5 Push Press (115/85#) 25 Double Unders […]