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… Monday 10-12-15

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… Friday 10-9-15

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… Thursday 10-8-15

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… Wednesday 10-7-15

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… Tuesday 10-6-15

Fit Helen 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups Strong 5 RFT 5 Handstand Push Ups 10 Power Cleans (135/95#) 5 Strict Pull Ups Comp 7 RFT 11 Front Squats (135/95#) 10… Monday 10-5-15