CFW Workout Of The Day
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. […]
AMRAP 15 1 Clean 3 Front Squats 5 Pull ups Guys use 75% bodyweight for the clean / front squat. Ladies use 50% bodyweight. […]
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. […]
***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! […]