CFW Workout Of The Day
AM WOD Zercher Squats– Build to a heavy 3 Press– Build to a heavy 3 Deadlift– Build to a heavy 1 (not 1RM) PM WOD Christmas Party Team Fun!! Tonight is the CFW Christmas Party!! Join the WOD at 6pm or come for food, drinks and fun at 7pm!! Don’t forget your $20 gift for […]
If you’re wanting the best in body composition (aka “abs”) and performance, then look no further than what you’re putting in your mouth. Is your diet supporting what you’re up to at the gym? If not you need to do one of two things- A) Change it or B) Lower your expectations. AMRAP “Until I […]
Overhead Squat 5-5-3-3-1-1 __________ 4 Rounds: 20 Lateral Kettlebell Swings Forward/ Backward Bear Crawls (pole distance) […]
Tabata This Stuff Sit Ups Sandbag Slams (50/25#) Pull Ups KBS (35/20#) Perform 20s on followed by 10s off for 8 rounds of each movement. Rest 1 min between each station. Lowest number of reps at each station is your score. __________ CFW Hoodie? Yes, please! There is a new sign up sheet at the […]
Front Squat 1-1-1-1-1-1-1 __________ Find 1RM Press with one arm- KB or DB. […]