Go With The Flow

Posted on

Join us tomorrow morning at 8:30 for yoga led by Sarah Pruitt. We’ll be outside right next to the box. Free for CFW members. Only $5 drop-in for non-members. Bring all your un-stretchy friends (& your stretchy ones). […]

Read More

Thursday 5-3-12

Posted on

Angie For time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Every Thursday in May will be “Ladies Day!” We’re going to take on a CF Girl Named WOD each Thursday. Get ready for FUN! This was a fun day at the box. I don’t remember exactly when it was but we […]

Read More

Tuesday 5-1-12

Deadlift 5RM Power Clean 5×3 (65-75% of last Tuesday’s heaviest single) _________ Strength Under Pressure For Time: 150 Push Ups* *Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately perform one stair climb. Once the penalty is completed continue with […]

Read More

Monday 4-30-12

For time: 30 Bodyweight Back Squats (Ladies use 65% BW) Run 1 Mile __________ Strength Under Pressure 15, 12, 9 reps of: 1 RT Arm DB Thruster – 45/25# 1 LT Arm DB Thruster – 45/25# Strict Chin Ups Check out the video from Sven 2012: […]

Read More