Tuesday 10-13-15
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…
Monday 10-12-15
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…
Friday 10-9-15
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…
Thursday 10-8-15
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…
Wednesday 10-7-15
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…
Tuesday 10-6-15
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…