“Row-Nastics V2” For Time Row 250m10 Bar Muscle Ups Row 25020 Strict HSPU Row 250m30 Toes to Bar Row 250m40 HR Push Ups Row 250m50 Air Squats Sub C2B Pull Ups for Bar MU. Rest 2-3 minutes between each couplet. Score is total running time. […]
Barbell Conditioning 5 Rounds For Max Load 12 Deadlifts9 Hang Power Cleans6 Push Jerks The goal is to increase loading each set. Once you pick up the bar the goal is to go unbroken. Rest 2-3 minutes between each set. […]
We’re proud to do Murph every year at CFW! We’ll be at the box this year on Monday, May 27th from 6-10am. Show up no later than 9am to start up. “Murph” Run 1 Mile100 Pull Ups200 Push Ups300 SquatsRun 1 Mile Perform the WOD in a 20/14# weighted vest if able. You can tackle it solo […]
“600” Teams of 3-4 complete For Time- 100 Calorie Row100 Burpees100 Power Snatch (95/65#)100 Toes to Bar100 Push Jerks (95/65#)100 Calorie Row […]