Monday 7-11-11
Ten rounds: 3 Strict Pull-ups 6 Kipping Pull-up 9 SDHP (75/45#) Rest as needed between efforts. A bend in the road is not the end of the road… unless you fail to make the turn. –Author Unknown […]
Category: WOD
CFW Workout Of The Day
Thursday 7-7-11
Power Clean H3 Take 10 minutes to build to a heavy 3 power clean. __________ For time: 21 Burpees 9 Cleans (135/65) 15 Burpees 15 Cleans 9 Burpees 21 Cleans Pain is inevitable. Suffering is optional. -M. Kathleen Casey […]
Tuesday 7-5-11
Push Jerk 3-3-3-2-2-2-1-1-1 You will be more useful to the world if, flaws and all, you carry on with your purpose in life. The alternative is cowering in a corner like a clod of dirt, lamenting your imperfections. –Jonathan Bohrn […]
Monday 7-4-11
Team Murph For Time: Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile In groups of 2-3 perform Team Murph. 1 person will work at a time on each movement (except the run). Each member must run at least 800m (so a 3 man team will have 2 runners on […]
Yoga Saturday!
Before you head out on your Holiday Picnic (Paleo-style of course) join Sarah Pruitt and the CFW gang for some yoga! When: Saturday, July 2nd at 8:30am Where: CFW What to Bring: Yoga mat, towel, water. Cost: Free for members. $5 for non-members. Sarah will be teaching every Saturday at CFW (except the 3rd Sat […]
***OFF WEEK REMINDER***
This week- June 27th thru July 1st is our OFF WEEK at CFW. We won’t have any of our regularly scheduled classes. Feel free to join us for some OPEN GYM Monday thru Thursday from 5:30 to 7pm. While there isn’t a specific agenda, a group WOD will go down each day about 6pm. Hope […]