Years ago I promised that I’d never program this WOD at the box ever again. Guess what?? We ain’t at the box right now 🙂 but really 🙁 Plan a route. Lunge step 400m. I’d suggest wearing knee sleeves if you have them. Fair warning- If you do this workout the painstorm is coming. I […]
Have you downloaded the Push Press Timer? It’s my go to app for timing these CFW HomeWODs. The “tabata timer” will function as an interval timer. Just set it up how you need for each WOD. Two Minute Drills. How many reps can you get? Move from one station to the next without rest. Use what you’ve […]
Wednesday usually means Open Gym…but we’re still Closed 🙁 Here’s some extra credit fitness for you guys! Before you ask…no the burpees don’t count toward your Push Up Challenge. Start at 5 burpees on minute one and add a burpee each minute until you can’t complete them all in the time. Rest 1 minute and […]
We’re going to slow down today with this weightlifting piece. Use what you have- barbell, DB or KB to get some pulling in today. Don’t forget to record those push ups in the warm up for the Push Up Challenge. Keep good position on the Tempo Deads (5s down) and go as heavy as you’re […]
Show us your home gym set up! We’d love to repost your home gym and/or you and your family working out! Today’s CFW HomeWOD is “Homegirl Fran” It will be a fast pace push/push workout. Warm up well and hit this 21-15-9 with some intensity. For those of you using 1 DB or KB for […]
Get outside if it’s safe for you to do so. Use your treadmill, bike or rower if you need to. Go long today. Take the family. It’s not a race…get out and move. […]