Category: WOD
CFW Workout Of The Day
Monday 1-2-12
5 RFT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks M- 135#/ W- 85# __________ Tabata Plank Holds __________ This is how we ROW! We’re going to accumulate meters as a group in January and row 201.2 miles (323,731 meters). This averages out to a 5K every class. We’re all going to have to […]
Monday 12-26-11
***DON’T FORGET*** This is our OFF WEEK at CFW. We will have open gym Monday, Tuesday and Wednesday from 6-7:30pm. See you there!! […]
Thursday 12-22-11
Lynne 5 Rounds for Max Reps: Bodyweight Bench Press Pull Ups There is NO time component to this WOD. **Don’t Forget*** Next week is the OFF WEEK at CFW. Come in for OPEN GYM TIME: MONDAY, TUESDAY, & WEDNESDAY at 6pm […]
Tuesday 12-20-11
Deadlift 3-3-3-3-3 Backward Tire Drags (90/60#) Farmer’s Walk (100/45# DBs) x3 __________ Burns’ Hog-Weighing Method: 1) Get a perfectly symmetrical plank and balance it across a sawhorse. 2) Put the hog on one end of the plank. 3) Pile rocks on the other end until the plank is again perfectly balanced. 4) Carefully guess the […]
Monday 12-19-11
Elizabeth 21-15-9 Clean (135/85#) Ring Dips Think in the morning. Act in the noon. Eat in the evening. Sleep in the night. -William Blake Think about bacon in the morning. Act to get some bacon in the noon. Eat bacon in the evening. Sleep and dream of bacon in the night. -Chris Want more […]