CFW Workout Of The Day
Strength: “The Gauntlet” Perform one thruster every 45s while increasing weight until you are unable to make the lift. Weight will range from 45 to 175# (in 10# increments). The athlete must clean the bar from the ground and perform a front squat/ push press (ie thruster). A squat clean is permitted. Conditioning: Once everyone […]
Hope Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before […]
Squat 5-5-5 Press 5-5-5 __________ Strength Under Pressure Tabata Row 8 rounds of 20s on/ 10s off. Goal is 1000m for men and 850m for women. Once you recover from this row effort (3-5 min) find max one arm overhead press (R&L) with kettlebell or dumbbell in 3 attempts. […]
Helen 3 RFT: Run 400M 21 KBS (53/35#) 12 Pull Ups __________ Strength Under Pressure Deadlift- Establish 5RM __ 3 RNFT (Rounds Not For Time): 10 GHD Sit Ups 10 Goodmornings (45/30#) SVEN IS COMING!! Register your team now for the CFW SVEN Challenge. Click HERE for more details. […]
My little girl turned 4 today! <sniff, sniff> We had a great time celebrating on Saturday with some of her cousins and classmates. She wanted a rainbow themed birthday and of course it included the standard b-day cake (which she barely touched- seriously, I ate more cake than she did!). We also included rainbow assorted […]
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders __________ SUP Every 3 minutes: Sprint 75 meters – ALL […]