Thursday 8-30-12
Power Clean 1-1-1-1-1-1-1 ___ AMRAP 8 3 Power Clean (50% of above max effort) 6 Push Ups 9 Squats […]
Category: WOD
CFW Workout Of The Day
Tuesday 8-28-12
DE Front Squat 10×2 every 60s (50% of 1rm) ___ Every 90s x15 minutes (10 rounds total) 25 Double Unders 10 Pull Ups […]
Monday 8-27-12
ME Push Press 3-3-3-3-3 ___ Row 1000m Time Trial I have a God-given talent and I work very hard for what I do. Anybody can run fast. It’s how you run fast. I pay attention to technical things now. -Maurice Greene […]
Friday 8-24-12
Coming soon! CFW Standard Shirt- Lime on Kelly Green and Lime on Charcoal. Sign up next week if you want one! Men’s and Women’s fit. $20 each. Here’s what’s going on the back: ___ DE Deadlift 10×2 at 50% of 1 RM every 90s ___ For Time: 21 Strict Presses (95/65#) Run 400M 21 Push […]
Thursday 8-23-12
ME Floor Press 3-3-3-3-3 ___ I Said, Dance! Chest to Bar Pull Ups Toes to Kettlebell Weighted OH Lunges (45/25#) Burpees 1 minute for max reps at each station. Fight Gone Bad style. Yes, it’s only 4 movements. You’re welcome! […]
Tuesday 8-21-12
DE Box Squat 10×2 12″ box (every 90s) ___ For time: 10 to 1- KBS (53/35#) 3 Broad Jumps Perform 10 KBS, then 3 broad jumps. 9 KBS, 3 broad jumps…and so on… […]