CFW Workout Of The Day
5 RNFT (Rounds Not For Time) 15 Back Squats 5 Box Jumps Men use bodyweight for squats. Ladies use 65% bodyweight. Highest box jump you can manage. __________ I’m currently reading Arthur DeVany’s book, The New Evolution Diet. I just picked it up on Saturday and I can’t put it down. In the past, I’ve […]
Tabata Row Goal- Men- 1000/ Women- 850 meters If more of us valued food and cheer and song above hoarded gold, it would be a merrier world. -J.R.R. Tolkien […]
Grace 30 Clean & Jerks for time. (135/95#) __________ Whatif By Shel Silverstein Last night, while I lay thinking here, some Whatifs crawled inside my ear and pranced and partied all night long and sang their same old Whatif song: Whatif I’m dumb in school? Whatif they’ve closed the swimming pool? Whatif I get beat […]
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 […]