CFW Workout Of The Day
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! […]
Overhead Squat 3-3-3-3-3 We’ll spend some time prepping for a good, heavy OHS effort. If you came to Sarah’s yoga class on Saturday, you might be bendy enough to do well. If not… __________ One of the things I love about CFW is our closeness and inclusiveness. We’ve formed some tight-knit bonds in our classes […]
Fight Gone Bad In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total. Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: […]
All Out! 500 M Row (Current CFW records- Phil Browne 1:32/ T 1:56) __________ Strong! Take 5 Minutes to find 1RM shoulder to overhead. (push press or Jerk) __________ Finish! Weighted Tire Drags x3 (increasing weight each time) […]