As many of you guys know about a month ago we started three separate training programs at CFW- Fit, Strong and Comp. These programs allow for box members to train more specifically toward their desired fitness goals. Some days the workouts are the same or similar and other days they will be completely different. I’ve […]
Fit/Strong/Comp Back Squat- work up to a 1 rep heavy. #TeamThursday In teams of 3-4 complete the following: AMRAP 7 of Wallballs 50 reps at 14/10# 50 reps at 20/14# Row for max calories in the remainder of the time. 3 min Rest AMRAP 7 of Front Rack Lunges 50 reps at 115/75# 50 reps […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs We will continue to collect pajamas for CASA through Wednesday this week. Please bring a set of new, unused pajamas with tags for children ages 1month to 17 years. Thank you guys so much for supporting the CASA organization! Save […]
Fit/Strong/Comp Jerk 1RM Fit/Strong AMRAP 12 5 Single Arm DB/KB Thruster- R (35-53#/15-35#) 5 Burpees 5 Single Arm DB/KB Thruster- L (35-53#/15-35#) 5 Burpees Comp AMRAP 12 10 Jerks (135/95#) 10 T2B 30 Double Unders ___ Box Briefs We will continue to collect pajamas for CASA through Wednesday this week. Please bring a set of […]
Fit/Strong Jennifer AMRAP 26 10 Pull Ups 15 KBS (53/35#) 20 Box Jumps (24/18-20″) Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police […]
Fit/Strong/Comp EMOM 10- 1 Back Squat (across) ___ In 5 minutes, complete the following: Run 400m 25 Burpees Rest 1 minute In 5 minutes, complete the following: Run 400m 50 DB Snatches (Moderate heavy) Rest 1 minute In 5 minutes, complete the following: Run 400m 25 Burpees If you complete the work in under 5 […]