CFW Workout Of The Day
“Double Trouble” 3-4 person teams AMRAP 12 50 Box Jumps (24/20″) 75 Ball Slams (40#) 100 Russian KBS (53/35#) 125 calorie Row (must change every 25 cals) Rest 5 Minutes For Time 100 Power Snatches (95/65#) ___ Games watching party this weekend! Saturday & Sunday from 2-8pm each day. Bring drinks for your gang and […]
For Load Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 Push or split jerk is acceptable. The goal today is to continue to climb in load throughout the lifts. Compare to 4-7-16 […]
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
21-15-9 Deadlift (225/155#) Burpee Run 400m (after each round) The workload yesterday was straight through with Jackie. Today it’s broken up. How will that affect your pacing and strategy? […]
Congrats to our Summer Open Series winners! Coach Chris has your certificate for a free oil change with our friends at Frisbee Auto. ___ Jackie For Time Row 1000m 50 Thrusters (45/33#) 30 Pull Ups Compare to 12-15-15 […]
SOS 2 WOD today at 6am, 8:30am or 5-7pm. Sponsored by our friends at Frisbee Automotive. This month’s male/female winners will receive a Free Oil Change and Multi-point Inspection. SOS 2 RX’d AMRAP 7 3 Clean & Jerks (135/95#) 3 Toes to Bar 6 Clean & Jerks 6 Toes to Bar 9 Clean & […]