Clean Complex Work up to a heavy complex of- Hang Power Clean + Squat Clean + Jerk Death By Burpees Perform on the minute burpees adding a burpee every minute. This WOD is done once you are unable to perform the required number of burpees in that minute. […]
BRING A FRIEND WEEK – We’re “Friend Friendly” at CFW all this week. “The Friendly Fifty” For Time 50 Wallballs Run 400m 50 Russian KBS Run 400m 50 Hand Release Push Ups Loads for wallballs and kettlebell swings will be posted on the board. […]
Fit/ Strong Dead Run 30 Deadlifts (185/115#) Run 800m 20 Deadlifts (185/115#) Run 400m 10 Deadlifts (185/115#) Run 200m Comp 3 RFT 30 Hang Power Cleans (95/65#) 30 Sit Ups 30 Box Jumps (24/20″) EMOM 10- 1 Back Squat (across) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & […]
Fit/ Strong/ Comp AMRAP 30- In teams of 2 9 Bar Muscle-Ups (sub Chest to Bar Pull Ups) 9 Thrusters (135/95#) 9 Handstand Pushups 9 Power Cleans (135/95#) 9 Bar Muscle-Ups 9 Jerks (135/95#) 9 Pistols 9 Kettlebell Swings (70/53#) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Save the Dates Trifecta will be Saturday, October 10th from 6-9:30am– WOD, tacos & yoga. Bring a Friend Week will be Oct 12-17th– bring a friend with you to CFW all week long! Community WOD will be Saturday, October 17th at 8:30am. […]
Fit 5 RFT 10 Bar Over Burpees 10 Power Cleans (95/65#) 30 Air Squats Strong AMRAP 15 10 Sandbag to Shoulder (30/20#) 200m Sandbag Run (30/20#) 200m Single KB Farmer Carry (70/53#) Comp 5 RFT 10 1-arm DB Power Snatch (45/25#) 200m Run 5 Rounds: 5 Weighted Strict Pull ups 5 Weighted Strict Dips 10 […]