Friday 6-10-16
“Easy Day” For Time 30 Clean and Jerks (95/65#) Run 1 Mile 10 Rope Climbs Run 1 Mile 50 Burpees […]
Category: WOD
CFW Workout Of The Day
Thursday 6-9-16
Tabata Thursday v2.0 Row (calories) Push Ups DBall Over Shoulder (40#) Wallballs (20/14#) Complete a full tabata protocol at each station (8 rounds of 20s on, 10s off) before moving to the next station. One minute rest between stations. Score is total reps across all 4 spots. The Chick-Fil-A Summer Open Series challenge WOD is […]
Wednesday 6-8-16
Weightlifting Wednesday 6-8am ONLY (Heads up- we will NOT be OPEN this evening from 5-7pm) Yoga 9:30am & 7:15pm ($5 drop in) […]
Tuesday 6-7-16
Up and Away For Time 12 Bar Muscle Ups Run 800m 9 Bar Muscle Ups Run 400m 6 Bar Muscle Ups Run 200m 3 Bar Muscle Ups Substitute C2B pull ups for Muscle Ups. […]
Monday 6-6-16
Pausing Snatch Deadlift 5×2 With a snatch grip pull from the ground and pause for 2s at the knees and pockets before standing tall. Back Squat H3 Build to a heavy set of 3 reps. This should NOT be a 3RM. We’ll quickly build to a heavy 3 and move on. Strict Press 3RM This […]
Friday 6-3-16
SuperFly For Time Row 1000m 30 Power Snatches (95/65#) 30 Chest to Bar Pull Ups 30 Burpees […]