CFW Workout Of The Day
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! […]
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 […]