CFW Workout Of The Day
Fight Gone Worse In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Row: calories (Calories) Sit ups (Reps) Burpee Box Overs: 24/18″ (Reps) DB Thrusters: 40-45/15-20# (Reps) Ball slam: 40/25# (Reps) The […]
DE Press 12×2 at 65% every 90s ___ AMRAP 15 minutes 5 Box Jumps (20″) Prowler Push, 50m Farmer Carry (53/35#) […]
ME Front Squat 3-3-3-3-3 (3 minute timer) ___ 10-9-8-7-6-5-4-3-2-1 Power Clean (115/75#) Pull Up […]
In an effort to get you guys and gals STRONG LIKE BULL, we’ve been gradually changing our strength training format over the last few weeks. To help you maximize your strength gains, we’re going to mix up heavy days and fast days.- ME / DE. Each one has a specific goal to accomplish in developing […]
Our friend, Phillip Mercer, built some bomb-proof plyo boxes! They’re 3-sided- 18″, 24″ and 30″. Thanks, Phillip, they’re AWESOME!! There will be different WODs today at 6am and 8:30am. 6am- Snatch practice Europa WOD #3 21-15-9 Power Snatch (95/65#) 160ft Sprint _____ 8am- Clean practice 3 RFT: 7 Power Cleans (135/95#) 21 KB Swings (1.5/1 […]
***REMINDER*** There will NOT be a CFW class at 8:30am or 4:15pm this week. (Exception- 8:30am Friday WILL be meeting) ME Sumo Deadlift 2-2-2-2-2 (on a 3 minute timer) ___ For Time: Row 500m 40 Back Squats (Clean the bar up and place it on your back- 95/45#) 30 Push Ups 20 KBS (53/35#) 10 […]