CFW Workout Of The Day
“Football Gone Bad” Three 1 minute rounds for time: 1. DB Thrusters (45/25#) 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **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 […]
Diane 21-15-9 Deadlift (225/135#) HSPU __________ Strength Under Pressure “Football Gone Bad” Three 1 minute rounds for time: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. […]
3 RFT: 15 Burpees 25 Squats 35 KBS (35/18-20#) 45 Double Unders Rest 2 minutes between each round. __________ Strength Under Pressure Squat 5×3 (add 10# to previous) Press 3×5 (add 5# to previous) Complete 4-6 efforts 60 Yard Pro Long Shuttle *Long Shuttle: From a starting line, a player runs 5 yards straigh ahead […]
OHS 3-3-3-3-3 We will work on getting a better overhead squat position by doing some mobility work prior to the WOD. __________ Strength Under Pressure 5 RNFT: 9 Pull Ups 12 Toes to Bar Max distance in 15 pulls on rower 80ft Farmer’s Walk (70/44#) Keep the same order- start with pull ups and end […]
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). […]
“Goodmorning Michael” 3 RFT: Run 800m 50 Goodmornings (45/30#) 50 Sit Ups […]