Monday 8-24-15
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…
Saturday 8-22-15
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…
Friday 8-21-15
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…
Thursday 8-20-15
#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…
Wednesday 8-19-15
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.…
Tuesday 8-18-15
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#)