Monday 10-5-15
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…
Friday 10-2-15
Fit/Strong/Comp EMOM 10- 1 Back Squat (across) Fit AMRAP 10 10 Power Cleans (95/65#) 15 Sit Ups 20 Air Squats Strong AMRAP 10 5 Power Cleans (135/95#) 5 Front Squats Sprint 100m Comp AMRAP 10…
CFW Strong- Crystal Ramirez
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…
Thursday 10-1-15
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…
Wednesday 9-30-15
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…
Tuesday 9-29-15
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…