Thursday 12-1-11
AMRAP 15 1 Clean 3 Front Squats 5 Pull ups Guys use 75% bodyweight for the clean / front squat. Ladies use 50% bodyweight. […]
Category: WOD
CFW Workout Of The Day
Tuesday 11-29-11
4 Rounds AFAP (As Fast As Possible): 25 Double Unders 50 Sit Ups 100 SDHP (45/35#) Complete each round as fast as possible. Rest 2-4 minutes between rounds. […]
Monday 11-28-11
***Altered Schedule This Week*** There will be NO 8:30am or 4:15pm classes this week. You may join any other class you can- 6 or 7am/ 5:15 or 6:15pm. I will be at the hospital all week with my best friend (aka my wife) as she undergoes some procedures. Prayers are welcome. Love you guys! […]
Thursday 11-24-11
Thanksgiving “Grace” For Time: 30 reps Ground to Overhead (135/85#) […]
Tuesday 11-22-11
Coach Phillip’s birthday is this Thursday, but we’re going to celebrate a bit early by doing this WOD (I bet you can’t figure out how old he’s going to be!!)—> For Time: 49 Inverted Burpees 49 Sit Ups 49 Box Jumps 49 DB Push Press (25/15#) 49 Jumping Pull Ups 49 Lunges 49 Burpees […]
Monday 11-21-11
Back Squat 3×5 (add 5-10# from last week) __________ 3 RFT: 10 Man Makers (25/15#) 25 Double Unders __________ Practice Inverted Burpees The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee. […]