Tuesday 6-28-16
Power Snatch 5-5-3-3-1-1-1 The goal today is to find a new 1RM power snatch. […]
Category: WOD
CFW Workout Of The Day
Monday 6-27-16
The Grinder AMRAP 12 50 Burpees 30 Squat Clean Thrusters (115/75#) 10 Bar Muscle Ups Set a steady grind pace on the outset. Try not to stop on the burpees. Breathe at the top of every one and just keep going. Scale the barbell load as needed. Quick singles here are a great idea. The […]
Friday 6-24-16
“Slow Burn” In teams of 3-4 complete the following: 100 Calorie Row 100 Back Squats (135/95/65#) 100 Push Press (95/65/45#) 100 Calorie Assault Bike Athletes must switch every 15 cals on the rower/assault bike. Teams may break up the squats and push presses as they wish. The weights listed are Rx’d/Scaled for each team. Teams […]
Thursday 6-23-16
“Griff” For Time Run 800M Run 400M Backwards Run 800M Run 400M Backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. […]
Wednesday 6-22-16
Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 6-21-16
3 RFT Run 400m 12 Deadlifts (245/165#) 21 Box Jumps (24/20″) […]