Friday 2-6-15
The Chief 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between rounds. ___ The Chief has to be one of my favorite WODs. I’m not really sure…
Thursday 2-5-15
Front Squat 3-3-3-3-3 Increase the weight as you build through the sets. The goal is to hit the last 3 at 75-85% of your 1RM. We last found a 1RM on 1-8-15. ___ Pull Ups…
CFW Empowered- Dave
I joined CFW to work on rehabbing my ACL which had been torn in half. I started at CFW 10 months after the knee surgery. I realized the regular YMCA workout was not returning the…
Tuesday 2-3-15
Bench Press Take 20 minutes to work up to a 3 rep heavy. ___ Sandbag Complex SB Get Up SB Lunges (3R/3L) SB Step Ups (3R/3L) Work for 3-4 sets. Go as heavy as possible.…
2-2-15
“Groundhog Day” AMRAP 2 40 Double Unders 30 Wallballs (20/14#) 20 Pull Ups 10 Burpees AMRAP 4 40 Double Unders 30 Wallballs (20/14#) 20 Pull Ups 10 Burpees AMRAP 8 40 Double Unders 30 Wallballs…