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 […]
In teams of 2-3 on a running clock: 0-10 minutes- Karen 150 Wallballs (20/14#) for time* *up to 10 minutes. If you finish faster, you get more rest. 10-15 minutes- Rest 15-30 minutes Cindy 5 Pull Ups 10 Push Ups 15 Squats […]
Join us for Thanksgiving Grace at 6am (our only WOD time tomorrow). Grace 30 Clean & Jerks (135/95#) ___ We will have a normal schedule on Friday- 6 & 8:30am as well as yoga on Saturday at 8:30am. […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs This Thursday is our Thanksgiving Grace WOD! We’ll have ONE CLASS next Thursday at 6am. Saturday, December 12th is our CFW Christmas Party. It’ll be in the evening. More details to follow but save the date. […]
Fit Jackie For Time Row 1000m 50 Thrusters (45/33#) 30 Pull Ups Strong For Time Row 500m -into- 3 rounds 10 Goblet Squats (53/35#) 10 Weighted Push Ups (25/10#) Comp 3 RFT 10 C2B Pull Ups 10 Front Squats (165/115#) 10 Burpees Row 50 cals for time. ___ Box Briefs This Thursday is our Thanksgiving […]