CFW Workout Of The Day
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 […]
***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!! […]
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 […]
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 […]
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 […]
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 […]