CFW Workout Of The Day
“Dead Ball” 21-15-9 Deadlift (225/135#) Wallball (20/14#) This workout should be one that you can attack. Pick a deadlift weight you can handle unbroken for all 3 rounds. The goal for the wallballs is unbroken or at a minimum 2 sets. You may not “feel” like doing the WB unbroken but don’t let your head […]
CFW will be closed Monday for Independence Day. Use your fitness to have fun with your family! […]
Back Squat 2×10 2 sets of 10 reps at a moderate load. ___ 5 Rounds 1 Weighted Pull Up 3 Strict Pull Ups 5 Kipping Pull Ups For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after the rep and continue with strict pull-ups and then the kipping […]
Death By HSPU Perform 1 HSPU in the first minute, 2 in the second minute, etc. Continue until you are unable to complete the required repetitions in the minute. ___ 2 Rounds Not For Time 10 Banded Good Mornings 20 Pull Ups 30 Double Unders 20 Push Ups 10 GHD Sit Ups ___ Please Note […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) Please Note >>> CFW will be CLOSED Monday the 4th for Independence Day. […]
Power Snatch 5-5-3-3-1-1-1 The goal today is to find a new 1RM power snatch. […]