Memorial Day Murph
We’re proud to do Memorial Day Murph every year at CFW! We’ll be at the box this year on Monday, May 29th from 6-10am. The WOD is- Run 1 Mile 100 Pull Ups 200 Push…
Thursday 4-13-17
Push Press 4×6 across (every 2 min) ___ “Optimus Prime” AMRAP 7 Max Wallballs (20/14#)* *Every minute on the minute (including the start) perform 7 Deadlifts (224/155#) ___ Box Briefs This Saturday at 8:30am is…
Wednesday 4-12-17
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs This Saturday at 8:30am is our April ComWOD! Bring a friend! ___ This Friday is the final day to register…
Tuesday 4-11-17
“Down Under” 40 Double Unders, 12 Burpees x3 50 Box Jumps (24/20″) 40 Double Unders, 12 Burpees x2 35 Box Jumps (24/20″) 40 Double Unders, 12 Burpees x1 20 Box Jumps (24/20″)
Monday 4-10-17
“Row & Go” On the Minute (x4 rounds- 12 min total) Minute 1 – 1 Round of Cindy Minute 2 – 12/9 Calorie Row Minute 3 – Max Reps Power Clean and Jerks (135/95#) 1…
Friday 4-7-17
“Newport Beach Crippler” For Time 30 Back Squats (M- BW/ W- 65% BW) Run 1 Mile ___ Sven 8 Registration is LIVE! Be sure and get your team signed up! Sven 8