Monday 8-6-12
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 […]
Category: WOD
CFW Workout Of The Day
To The Max!
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 […]
Friday 8-3-12
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 […]
Thursday 8-2-12
***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 […]
Tuesday 7-31-12
***REMINDER*** There will NOT be a CFW class at 8:30am or 4:15pm this week. DE Press 10×2 60% of 1 RM every 90s. What is ME/DE? If you’ve got questions, I’ve got answers! Check out the new FAQ in our Menu! ___ For Time: 21 Pull Ups 42 Double Unders 15 Pull Ups 30 Double […]
Monday 7-30-12
This is going to be a difficult week for me. I appreciate you guys being flexible. Laura, my beautiful wife, is back in the hospital with unexpected complications relating to crohn’s disease. Because of this, I’m going to have to cancel the 8:30am & 4:15pm classes and SUP all week. The guys/gals at 8:30am or […]