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Thursday 1-12-12

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For Time: 30 Muscle Ups If you cannot perform a muscle up, substitute 120 pull ups along with 120 dips or 60 ring dips. I love this WOD! You might say, “Well of course you… Thursday 1-12-12

Run Wild Wednesday

Tomorrow is our first day of the 12 week Run Group. Where: CFW- 101 S College St in downtown Waxahachie When: 6pm See you there!

Tuesday 1-10-12

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Complete 8 Rounds: 3 Power Snatch (95/65#) 3 Broad Jumps (max distance) Once you are done with your snatches, perform 3 broad jumps for max distance. Rest 2 minutes between rounds.

Monday 1-9-12

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Deadlift 3-3-3-3-3 2 Rounds For Time: 5 Handstand Push Ups 10 Pull Ups 15 Push Ups 20 KBS (44/26#) 25 Burpees

Yea, This Week Rocked!

Hey CFWers! What a great week at the box! Exciting, unpredictable and challenging to say the least. There’s never a dull moment around here! We started Monday on our group row challenge of 201.2 miles… Yea, This Week Rocked!