Wednesday 4-13-16
Open Gym 6-8am & 5-7pm Members are encouraged to make up a missed workout or get in extra work in skill, strength and/or conditioning. Yoga 9:30am & 7:15pm ($5 drop in) ___ One week left…
Tuesday 4-12-16
Back Squat 1-10-1-20-1-30 The goal is to hit a heavy effort for 10, 20 and 30 reps. Keep the same weight across for the single effort. Perform your single effort around 85-90% of your previous…
Monday 4-11-16
“TK” AMRAP 20 8 Strict Pull Ups 8 Box Jumps (36/24″) 12 KBS (70/53#) Complete as many rounds/reps as possible. Sub ring pull ups for strict pull ups. Scale box height as needed to be…
Friday 4-8-16
Back Squat 3×5 (add 5-10 lbs from last workout) ___ For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Burpees ___ Box Briefs This Saturday is the Miles For Milson charity run. CFW has a team running the race.…
Thursday 4-7-16
For Load Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 Push or split jerk is acceptable. The goal today is to continue to climb in load throughout the lifts. Compare to 1-19-16 ___ Box Briefs This…
Tuesday 4-5-16
Max 10m Sprints in 3 minutes ___ “Lucky” 7 RFT 7 Deadlifts (135/95#) 7 Hang Power Cleans (135/95#) ___ Box Briefs This Saturday is the Miles For Milson charity run. CFW has a team running…