Merry Christmas!
Wow! I love the holidays! I’m really thankful for all of you guys. You have given so much to me and CFW over the last year (and especially the last month). THANK YOU! Thank…
Thursday 12-22-11
Lynne 5 Rounds for Max Reps: Bodyweight Bench Press Pull Ups There is NO time component to this WOD. **Don’t Forget*** Next week is the OFF WEEK at CFW. Come in for OPEN GYM TIME:…
Tuesday 12-20-11
Deadlift 3-3-3-3-3 Backward Tire Drags (90/60#) Farmer’s Walk (100/45# DBs) x3 __________ Burns’ Hog-Weighing Method: 1) Get a perfectly symmetrical plank and balance it across a sawhorse. 2) Put the hog on one end of…
Monday 12-19-11
Elizabeth 21-15-9 Clean (135/85#) Ring Dips Think in the morning. Act in the noon. Eat in the evening. Sleep in the night. -William Blake Think about bacon in the morning. Act to get some…
Thursday 12-15-11
AM WOD Zercher Squats– Build to a heavy 3 Press– Build to a heavy 3 Deadlift– Build to a heavy 1 (not 1RM) PM WOD Christmas Party Team Fun!! Tonight is the CFW Christmas Party!!…
Tuesday 12-13-11
If you’re wanting the best in body composition (aka “abs”) and performance, then look no further than what you’re putting in your mouth. Is your diet supporting what you’re up to at the gym? If…