Saturday 6-16-12
Run 10k This WOD can either be done on Saturday or Sunday. We have a group meeting Sunday morning at Getzendaner trail (mile marker 0) at 7am. Don’t forget about ATB tomorrow! Free Community Workout!
Friday 6-15-12
Weighted Back Extensions 3×10 (35/15#) STRENGTH & CONDITIONING WOD: Six rounds for time of: 10 Double Kettlebell Front Squats, 1.5/1 pood 100′ Farmer’s Walk, 1.5/1 pood per hand
Thursday 6-14-12
Cindy Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Mary Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…
The Future
As a parent, I believe it is imperative that I set the tone for my child’s health and well-being. I can help build up or tear down. I can set up and establish good foundations…
Tuesday 6-12-12
Row 500m All out x5 Rest 3-5 minutes between efforts. Try to hold pace to within 5-10s. __________ Strength Under Pressure “Rankel” AMRAP 20 6 Deadlifts (225/135#) 7 Burpee Pull Ups 10 KBS (2/1.5 pood)…
Monday 6-11-12
Greg has been training at CFW for a while now. He started with us at one point and had to lay out for a while after hurting his knee while running (on his own at…