Eleflump
When a 3 year old gets it wrong, it’s cute. I let my daughter say “eleflump” for elephant for over a year. In fact, I never tried to change it. The day she said it…
Thursday 9-6-12
Deadlift H1- 15 minutes to work up to a heavy single Deadlift. Not a 1RM. EOM (Every Other Minute) Perform: 5 Deadlifts (225/135#) 5 Box Jumps (30/18″) Working with a partner, one of you will…
Belong
At CFW, we are a rather inclusive group. Show up to your class and workout for a week and all of the sudden you’ve bonded with the family (I think it has something to do…
Tuesday 9-4-12
Thruster 1-1-1-1-1-1-1 ___ 3 RFT: Run 400M 10 Toes To Bar 5 Burpees Rest 1 minute between each round.
Monday 9-3-12
DON’T FORGET —–> WE WILL ONLY HAVE ONE WOD AT 10AM TODAY <—– Team Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile Complete in teams of 4-5. I’m…