CFW Workout Of The Day
Front Squat 5-5-5 __________ 3 RFT: 5 Deadlifts (225/150#) 10 Burpees __________ Since we’re in a strength cycle, check out where you stack up in the major lifts by clicking HERE. All of my lifts fall in between Intermediate and Advanced for my body weight and my press is approaching Elite. How bout you? Have […]
Death By Pull Ups With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. You are done when you cannot complete the required number of reps in that minute. Burpee Penalty: Less than 9 Rounds = 40 […]
21-18-15-12-9-6-3 Push Up Bag/Ball Slam Double Unders __________ New Classes Start Tomorrow! Starting Strength– Wed at 5:15pm. 3 spots available. Kettlebell Class– Wed at 6:15pm […]
Squat 3×5 Use the same weight for 3 sets of 5 squats. Push Press 3×5 Use the same weight for 3 sets of 5 push presses. __________ Upcoming Events ATB is this Saturday. Tell all your peeps about this FREE Saturday Workout! Fight Gone Bad 6– We’ll be one of many, many CF boxes […]
Helen 3 RFT: Run 400M 21 KBS (1.5 pood/1 pood) 12 Pull ups What doesn’t kill you, leaves you dry-heaving on the ground dizzy and out of breath. Seriously folks, it’s hot (not sure if you’ve noticed) so hydrate, bring a towel, be smart during your workout and listen to your body. Each day we […]
CF Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo deadlift high-pull, 75 pounds Sign Up now for Fight Gone Bad 6! Join our team & together we can make a difference! […]