CFW Workout Of The Day
Every 3 Minutes- Run 400M Use the remaining time to get AMRAP power cleans (135/85#) Rest 1 minute. Repeat x5 __________ Just remember, somewhere, a little Chinese girl is warming up with your max. -Jim Conroy, Olympic Weightlifting Coach __________ […]
Press 1-1 Push Press 3-3 Push Jerk 5-5 Goal is to keep same weight or increase for each lift. Obsessed is a word used by the lazy to describe the dedicated. […]
Find Max Height Box Jump (15 min) __________ AMRAP 5 10 Box Jumps (around 50% of max jump) 10 Pitsols (5 per leg) __________ 5 Reasons HFCS Will Kill You “The goal of the corn industry is to call into question any claim of harm from consuming high fructose corn syrup, and to confuse and […]
This week is our Off Week at CFW. If you’ve been nursing an injury or felt otherwise “beat down”- You’re welcome. Please rest. If you’re feeling up to getting some work in, we’ll have open gym on these nights- Monday, Tuesday & Thursday 6:00 – 7:30pm We’re also having a Nutrition Class on Thursday at […]
AMRAP 20 1 Mt. CFW Climb Then alternate between 3 couplets- Prowler push and Stair Climb Farmers Walk and Block Run Tire Flip and Sandbag Run Start with a climb then do the prowler/ stair climb. Do another climb and then do farmer walk/ run. Then climb again and into the tire flip/ sb run. […]
Girls Gone Wild Fran 21-15-9 Thrusters (95/65#) Pull ups Helen Run 400M 21 KBS (1.5/1 pood) 12 Pull Ups Grace 30 Clean & Jerks (135/85#) Annie 50-40-30-20-10 Double Unders Sit Ups Diane 21-15-9 Deadlifts (225/145#) HSPU Perform 2 minutes of each workout and complete as many reps as possible. Rest 1 minute between. Score is […]