I may fail. But until that time, I choose to believe that I can do it. I may not be strong enough to lift that weight, but I won’t know until I try. I don’t always have PR days but that doesn’t mean work isn’t getting done. I choose to believe that EVERY DAY I’m […]
Squat 5×2 90% of your 3RM we found last week. Rest 2 minutes between lifts. Front Squat 5×3 Heavy. Rest 2 minutes between lifts. AMRAP 7 5 Toes to Bar 10 Squats […]
Max Reps in 1 Minute: Thruster (75/45#) Box Jumps (30/20″) Burpees Russian KBS (53/35#) Row (Calories) 30s rest between each station. x3. Score is total reps for all three rounds. […]
Nasty Girls 3 RFT: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95#) You can do ring or bar muscle ups. Sub for muscle up is 21 pull ups and 21 dips off of a box. Along with the Bear Complex we did last week. The Nasty Girls video is a WOD that I […]
Tonight!!! Small Group at 6:15 and Open Gym at 7:15!! Yes, this is open for members AND non-members. Bring your friends and join us!! There are no rules here, we’re trying to accomplish something. -Thomas Edison A small group bible study at the gym? That’s different. Yep. We’ve been different at CFW from the start […]