Friday 7-8-16
SOS 2 is one week away! This month it’s sponsored by our friends at Frisbee Automotive. Next Friday take on the challenge WOD at 6am, 8:30am or 5-7pm. ___ Isabel For Time 30 Power Snatches (135/95#) […]
Category: WOD
CFW Workout Of The Day
Thursday 7-7-16
Run Cindy Run AMRAP 20 Run 400m 1 Round of Cindy Run 400m 2 Rounds of Cindy Run 400m 3 Rounds of Cindy Run 400m 4 Rounds of Cindy Run 400m 1 Round of Cindy = 5 Pull Ups/ 10 Push Ups/ 15 Air Squats Continue adding a round of Cindy after each run until […]
Wednesday 7-6-16
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) ___ Summer Open Series #2 is coming! Friday, July 15th we’ll have another fun tester for you guys! Top male and female in both rx’d and scaled divisions will win a Free Oil Change thanks to our friends over a Frisbee Automotive! […]
Tuesday 7-5-16
“Dead Ball” 21-15-9 Deadlift (225/135#) Wallball (20/14#) This workout should be one that you can attack. Pick a deadlift weight you can handle unbroken for all 3 rounds. The goal for the wallballs is unbroken or at a minimum 2 sets. You may not “feel” like doing the WB unbroken but don’t let your head […]
Monday 7-4-16
CFW will be closed Monday for Independence Day. Use your fitness to have fun with your family! […]
Friday 7-1-16
Back Squat 2×10 2 sets of 10 reps at a moderate load. ___ 5 Rounds 1 Weighted Pull Up 3 Strict Pull Ups 5 Kipping Pull Ups For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after the rep and continue with strict pull-ups and then the kipping […]