CFW Workout Of The Day
Deadlift 5-5-5-5-5 There are exactly ZERO pull ups in the planned workouts this week. Hint hint- for all you guys and gals working on them- this would be a great week to work before or after class on your pulling strength. Jump/hang (3 sets of 3-5), lighter bands, etc… __________ Strength Under Pressure Back […]
Run 10k This WOD can either be done on Saturday or Sunday. We have a group meeting Sunday morning at Getzendaner trail (mile marker 0) at 7am. Don’t forget about ATB tomorrow! Free Community Workout! […]
Weighted Back Extensions 3×10 (35/15#) STRENGTH & CONDITIONING WOD: Six rounds for time of: 10 Double Kettlebell Front Squats, 1.5/1 pood 100′ Farmer’s Walk, 1.5/1 pood per hand […]
Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups __________ Strength Under Pressure Squat 3×5 (add 10#) Press 3×5 (add 5#) Power […]
Row 500m All out x5 Rest 3-5 minutes between efforts. Try to hold pace to within 5-10s. __________ Strength Under Pressure “Rankel” AMRAP 20 6 Deadlifts (225/135#) 7 Burpee Pull Ups 10 KBS (2/1.5 pood) Run 200m U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st […]
Greg has been training at CFW for a while now. He started with us at one point and had to lay out for a while after hurting his knee while running (on his own at home on ice). Anyway, he healed up and came back. For the last little bit he has rowed instead of […]