Fran 21-15-9 Thrusters (95/65#) Pull Ups -OR- 2015 CF Games Couplet For Time 15-10-6 Thrusters (165/115#) Bar Muscle Ups We’ll use today to work on kipping as a skill along with how to scale appropriately for you to get the best out of your workout. […]
Trifecta Join us at CFW for a special Saturday! We’ve got the Trifecta from 6-9:30am. 6:00am- WOD 7:30am- Tacos & Coffee 8:30am- Yoga We’ll be doing the Hero WOD “Griff” at 6:30am. Get to the box by 6am to roll or meet us at the Rogers St. bridge to run the trail. For Time Run […]
Weightlifting A. Hang Snatch (from the mid-thigh) B. Snatch (from the floor) Work up to a heavy single on each. Squat or split snatch. ___ Conditioning AMRAP 12 5 Power Snatches (135/95#) 10 Toes to Bar 15 Burpees Over Bar […]
#TeamThursday Same day. New WOD. In teams of 3-4 complete the following: AMRAP 25 Row 250m 10 Squat Cleans Increase weight each round of squat cleans. The goal starting weight is 95/65#. The first athlete will row 250m and then perform 10 Squat Cleans. The second athlete may start the row once the first athlete […]
Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Box Briefs This Saturday the 22nd is the Trifecta (WOD- Tacos- Yoga) from 6-9:30am. Saturday, Sept 19th is the EVOLVE MVMNT Workshop. Get signed up and get your tickets here. […]
Nate AMRAP 20 2 Muscle Ups 4 Handstand Push Ups 6 KBS (70/53#) or AMRAP 20 4 Chest to Bar Pull Ups 6 Hand Release Push Ups 8 KBS (53/35#) […]