Monday Mayhem #1 Fit/Strong/Comp For Time 50 HSPU 75 Pull Ups 100 Sit Ups 125 Squats We will do this “Angie Style” meaning that you must go in order and complete all of one movement before moving to the next. ___ Box Briefs CFW Christmas Party is this Saturday from 6-9pm. We’ve moved the festivities […]
Fit/Strong/Comp Today is a major technique day for all of our groups. The focus will be on form more so than weight. Work up to a perfect form single and move on. Snatch Grip Push Press (from behind the neck) 3-2-1-1-1 Snatch Balance 3-2-1-1-1 Overhead Squat 3-2-1-1-1 ___ AMRAP 10 9 Squat Cleans (135/95#) 15 […]
Fit/Strong/Comp Push Press 2RM Fit/Strong 100 Push Ups for time* *10 Lunges each time you rest during your set Comp 75 Ring Dips for time […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) We had some of my actual family join our CFW fam last Thursday for Grace. Here is my cousin Natalie with her little girl, Blythe. […]
Fit/Strong Deadlift 3-3-3-3-3 1 RFT 200m Sandbag Carry (30/20#) 20 Alternating Arm DB Snatches (25-45#/10-25#) 20 Tire Flips (heavy) 200m Sandbag Carry (30/20#) Comp Sumo Deadlift 4-4-4-4-4 1 RFT 200m Sandbag Carry (30/20#) 30 DB Snatches (45/25#) 20 Tire Flips (heavy) 200m Sandbag Carry (30/20#) […]
Too soon? Turkey Day is over and we’re still thankful for all of you at CFW! Up next- It’s a CFW Christmas Party starring all of you guys! Be sure and scroll down to get the info on the party. Fit AMRAP 10 10 KBS (53/35#) 15 Push Ups 20 Double Unders Airdyne Intervals- 30s […]